Comparing Nutrients in 5 ounces Pumpernickel Bread VS Oat Bran Reduced-calorie Bread

Macros Ratio

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

Macro Nutrients

	Pumpernickel Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	12.2% 354kcal	9.82% 285kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	9.04% 0.14g	1.6g per day for Men 19-50 years
Omega 6	9.55% 1.62g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.8% 67.3g	45% 58.5g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	6.9% 5g	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	24.2% 9.2g	44.8% 17g	38g per day for Men 19-50 years
Protein	22% 12.3g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Pumpernickel Bread	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	38.6% 0.46mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	33.3% 5.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	11.2% 0.15mg	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	33% 132μg	28.7% 115μg	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	3.97% 0.6mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	9.64% 96mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	46% 0.41mg	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	51% 4.07mg	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	80.4% 1.85mg	68% 1.56mg	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	36% 252mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	4.25% 145mg	3400mg per day for Men 19-50 years
Selenium	63% 34.7μg	53% 29μg	55μg per day for Men 19-50 years
Sodium	56.3% 845mg	43.4% 651mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	1.45% 53.7g	1.76% 65.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pumpernickel Bread vs Oat Bran Reduced-calorie Bread:

• Pumpernickel Bread has 1.5 times more Vitamin B2, 1.2 times more Vitamin B6 and 1.5 times more Vitamin E than Oat Bran Reduced-calorie Bread.
• While Oat Bran Reduced-calorie Bread contains 2.1 times more Vitamin K than Pumpernickel Bread.
• Both Pumpernickel Bread and Oat Bran Reduced-calorie Bread have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per 5 oz.
• Both Pumpernickel Bread as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pumpernickel Bread vs Oat Bran Reduced-calorie Bread:

• Pumpernickel Bread has 1.3 times more Phosphorus, 2 times more Potassium, 1.3 times more Sodium and 1.4 times more Zinc than Oat Bran Reduced-calorie Bread.
• Both Pumpernickel Bread and Oat Bran Reduced-calorie Bread have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Pumpernickel Bread has 1.2 times more Energy than Oat Bran Reduced-calorie Bread.
• While Oat Bran Reduced-calorie Bread contains 1.4 times more Omega 6, 6.6 times more Sugars and 1.8 times more Fiber than Pumpernickel Bread.
• Both Pumpernickel Bread and Oat Bran Reduced-calorie Bread have similar amounts of Fat, Saturated Fat, Omega 3, Carbohydrate and Protein per 5 oz.
• Both Pumpernickel Bread as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.