Comparing Nutrients in 7 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	17% 496kcal	16.4% 474kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	7.77% 7.54g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	21.8% 3.7g	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	75% 98g	130g per day for Men 19-50 years
Sugars	1.45% 1.05g	11.5% 8.33g	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	74.7% 28.4g	38g per day for Men 19-50 years
Protein	31% 17.3g	33.7% 19g	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% 0.65mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.6% 0.61mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.13mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	13.3% 0.17mg	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	40.7% 163μg	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	4.37% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	13.5% 135mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	32.4% 0.29mg	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	93% 7.44mg	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	86.8% 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	41% 286mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	88.4% 48.6μg	88.4% 48.6μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	72.4% 1086mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	2.03% 75.2g	1.9% 71g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpernickel Bread VS Toasted Oat Bran Reduced-calorie Bread per 7 oz

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

Lets compare vitamin content per 7 ounces of Pumpernickel Bread vs Toasted Oat Bran Reduced-calorie Bread:

• 7 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 7 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 seven 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 seven ounces.

Comparing minerals per 7 ounces for Pumpernickel Bread vs Toasted Oat Bran Reduced-calorie Bread:

• 7 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 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 seven ounces.