Comparing Nutrients in 7 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	17% 496kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	2.76% 0.88g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	18.3% 3.1g	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	63% 82g	130g per day for Men 19-50 years
Sugars	1.45% 1.05g	9.63% 7g	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	62.7% 24g	38g per day for Men 19-50 years
Protein	31% 17.3g	28.3% 16g	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	54% 0.65mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.6% 0.61mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.13mg	46.7% 7.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	15.7% 0.2mg	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	40% 161μg	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	5.56% 0.83mg	3.7% 0.56mg	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	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	13.5% 135mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	64% 0.58mg	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	78% 6.25mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	95% 2.2mg	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	39.4% 276mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	5.95% 202mg	3400mg per day for Men 19-50 years
Selenium	88.4% 48.6μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	60.7% 911mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	2.03% 75.2g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Pumpernickel Bread as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.