Comparing Nutrients in 7 ounces Pumpernickel Bread VS Toasted Oatmeal Bread

Macros Ratio

	Protein	Fat	Carbs
Pumpernickel Bread	14%	11%	75%
Toasted Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Pumpernickel Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Energy	17% 496kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	4.74% 1.5g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	20.3% 3.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.5% 94g	80.4% 105g	130g per day for Men 19-50 years
Sugars	1.45% 1.05g	24% 17.5g	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	34% 13g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	31% 17.3g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Pumpernickel Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.6% 0.61mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.13mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	9.57% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	10.2% 0.13mg	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% 185μg	26.3% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.66% 0.6mg	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	5.56% 0.83mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Calcium	13.5% 135mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	50% 0.45mg	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% 5.7mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	88% 2.03mg	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	50.5% 353mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	88.4% 48.6μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	64.3% 964mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	2.03% 75.2g	1.67% 62g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpernickel Bread VS Toasted Oatmeal Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Pumpernickel Bread versus 7 oz of Toasted Oatmeal Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pumpernickel Bread vs Toasted Oatmeal Bread:

• 7 ounces of Pumpernickel Bread have 1.3 times more Vitamin B2, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.8 times more Vitamin B9 than Toasted Oatmeal Bread.
• While 7 oz of Toasted Oatmeal Bread contain 1.3 times more Vitamin E than Pumpernickel Bread.
• Both Pumpernickel Bread and Toasted Oatmeal Bread provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• Both Pumpernickel Bread as well as Toasted Oatmeal Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Pumpernickel Bread vs Toasted Oatmeal Bread:

• 7 ounces of Pumpernickel Bread have 1.3 times more Copper, 1.3 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium, 1.2 times more Sodium and 1.3 times more Zinc than Toasted Oatmeal Bread.
• Both Pumpernickel Bread and Toasted Oatmeal Bread contain similar levels of Calcium, Iron and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pumpernickel Bread have 1.5 times more Fiber than Toasted Oatmeal Bread.
• While 7 oz of Toasted Oatmeal Bread contain 1.5 times more Fat, 1.7 times more Saturated Fat, 1.5 times more Omega 6 and 16.7 times more Sugars than Pumpernickel Bread.
• Both Pumpernickel Bread and Toasted Oatmeal Bread offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per seven ounces.