Comparing Nutrients in 500 calories Pumpernickel Bread VS Toasted Oat Bran Reduced-calorie Bread

Weight per 500 calories

• Pumpernickel Bread: 200g
• Toasted Oat Bran Reduced-calorie Bread: 209g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Pumpernickel Bread or Toasted Oat Bran Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Pumpernickel Bread	14%	11%	75%
Toasted Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	Pumpernickel Bread	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	8.2% 7.95g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.87g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	79% 103g	130g per day for Men 19-50 years
Sugars	1.46% 1.06g	12% 8.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.2% 13g	78.7% 30g	38g per day for Men 19-50 years
Protein	31% 17.4g	35.5% 20g	56g per day for Men 19-50 years

Vitamins

	Pumpernickel Bread	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.5% 0.65mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.6% 6.2mg	52.7% 8.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	6.95% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46.5% 186μg	43% 172μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.6% 0.84mg	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.33% 1.6μg	3.5% 4.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	13.6% 136mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	63.8% 0.57mg	34% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	71.8% 5.74mg	98% 7.85mg	8mg per day for Men 19-50 years
Magnesium	25.7% 108mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	92% 2.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	51% 356mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	12.2% 416mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	93% 51.3μg	55μg per day for Men 19-50 years
Sodium	79.5% 1192mg	76.3% 1144mg	1500mg per day for Men 19-50 years
Zinc	27% 2.96mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	2.05% 75.8g	2% 74.7g	3700g per day for Men 19-50 years

Pumpernickel Bread VS Toasted Oat Bran Reduced-calorie Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pumpernickel Bread or Toasted Oat Bran Reduced-calorie Bread?

Lets compare vitamin content per 500 calories of Pumpernickel Bread vs Toasted Oat Bran Reduced-calorie Bread:

• 500 calories of Pumpernickel Bread have 1.3 times more Vitamin B2, 2.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Toasted Oat Bran Reduced-calorie Bread.
• While 500 kcal of Toasted Oat Bran Reduced-calorie Bread contain 1.4 times more Vitamin B3 than Pumpernickel Bread.
• Both Pumpernickel Bread and Toasted Oat Bran Reduced-calorie Bread provide similar amounts of Vitamin B1 and Vitamin B9 per 500 calories.
• 500 calories of Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin B5
• Both Pumpernickel Bread as well as Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Pumpernickel Bread vs Toasted Oat Bran Reduced-calorie Bread:

• 500 calories of Pumpernickel Bread have 1.9 times more Copper, 1.2 times more Manganese and 1.6 times more Potassium than Toasted Oat Bran Reduced-calorie Bread.
• While 500 kcal of Toasted Oat Bran Reduced-calorie Bread contain 1.4 times more Iron than Pumpernickel Bread.
• Both Pumpernickel Bread and Toasted Oat Bran Reduced-calorie Bread contain similar levels of Calcium, Magnesium, Phosphorus, Selenium, Sodium and Zinc per 500 calories.
• 500 calories of Toasted Oat Bran Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Toasted Oat Bran Reduced-calorie Bread contain 1.4 times more Omega 3, 1.7 times more Omega 6, 8.3 times more Sugars and 2.3 times more Fiber than Pumpernickel Bread.
• Both Pumpernickel Bread and Toasted Oat Bran Reduced-calorie Bread offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.