Comparing Nutrients in 5 ounces Pumpernickel Bread VS 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	12.2% 354kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	5.55% 5.4g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	9.55% 1.62g	15.6% 2.64g	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	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	8.2% 5.95g	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	53.3% 20.3g	38g per day for Men 19-50 years
Protein	22% 12.3g	24% 13.5g	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	38.6% 0.46mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	9.5% 0.12mg	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	29% 116μg	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	3.1% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	9.64% 96mg	9.64% 96mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	23% 0.21mg	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	66.4% 5.3mg	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	62% 1.43mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	63% 34.7μg	63% 34.7μg	55μg per day for Men 19-50 years
Sodium	56.3% 845mg	51.7% 775mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	15.3% 1.7mg	11mg per day for Men 19-50 years
Water	1.45% 53.7g	1.37% 50.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpernickel Bread VS Toasted Oat Bran Reduced-calorie Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Pumpernickel Bread versus 5 oz of Toasted Oat Bran Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Pumpernickel Bread have 1.4 times more Vitamin B2, 2.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.3 times more Vitamin E than Toasted Oat Bran Reduced-calorie Bread.
• While 5 oz of Toasted Oat Bran Reduced-calorie Bread contain 1.3 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 five ounces.
• Both Pumpernickel Bread as well as Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Pumpernickel Bread have 2 times more Copper, 1.3 times more Manganese, 1.2 times more Phosphorus, 1.7 times more Potassium and 1.2 times more Zinc than Toasted Oat Bran Reduced-calorie Bread.
• While 5 oz of Toasted Oat Bran Reduced-calorie Bread contain 1.3 times more Iron than Pumpernickel Bread.
• Both Pumpernickel Bread and Toasted Oat Bran Reduced-calorie Bread contain similar levels of Calcium, Magnesium, Selenium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toasted Oat Bran Reduced-calorie Bread contain 1.3 times more Omega 3, 1.6 times more Omega 6, 7.9 times more Sugars and 2.2 times more Fiber than Pumpernickel Bread.
• Both Pumpernickel Bread and Toasted Oat Bran Reduced-calorie Bread offer comparable quantities of Energy, Fat, Carbohydrate and Protein per five ounces.