Comparing Nutrients in 7 ounces Pumpernickel Bread VS Oatmeal Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Pumpernickel Bread	14%	11%	75%
Oatmeal Reduced-calorie Bread	13%	13%	74%

Macro Nutrients

	Pumpernickel Bread	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Energy	17% 496kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	15% 2.56g	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	66% 86g	130g per day for Men 19-50 years
Sugars	1.45% 1.05g	NA	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	NA	38g per day for Men 19-50 years
Protein	31% 17.3g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Pumpernickel Bread	Oatmeal 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	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.6% 0.61mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.13mg	37.6% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	6.87% 0.089mg	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	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.56% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	13.5% 135mg	23% 228mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	22% 0.2mg	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	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	46.5% 1.07mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	88.4% 48.6μg	83% 45.6μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	2.03% 75.2g	2.36% 87.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpernickel Bread VS Oatmeal Reduced-calorie Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Pumpernickel Bread versus 7 oz of Oatmeal 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 Oatmeal Reduced-calorie Bread:

• 7 ounces of Pumpernickel Bread have 2.8 times more Vitamin B6 and 1.7 times more Vitamin B9 than Oatmeal Reduced-calorie Bread.
• While 7 oz of Oatmeal Reduced-calorie Bread contain more Vitamin B12 than Pumpernickel Bread.
• Both Pumpernickel Bread and Oatmeal Reduced-calorie Bread provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Pumpernickel Bread have insufficient amounts of Vitamin B12
• Both Pumpernickel Bread as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Pumpernickel Bread vs Oatmeal Reduced-calorie Bread:

• 7 ounces of Pumpernickel Bread have 2.9 times more Copper, 1.2 times more Iron, 2.3 times more Magnesium, 2.4 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Sodium and 1.8 times more Zinc than Oatmeal Reduced-calorie Bread.
• While 7 oz of Oatmeal Reduced-calorie Bread contain 1.7 times more Calcium than Pumpernickel Bread.
• Both Pumpernickel Bread and Oatmeal Reduced-calorie Bread contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pumpernickel Bread have 1.5 times more Omega 3 than Oatmeal Reduced-calorie Bread.
• Both Pumpernickel Bread and Oatmeal Reduced-calorie Bread offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate and Protein per seven ounces.