Comparing Nutrients in 100 grams 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	8.62% 250kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	1.87% 0.6g	32g per day for Men 19-50 years
Omega 3	5.75% 0.092g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	6.74% 1.15g	7.6% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.5g	33.3% 43.3g	130g per day for Men 19-50 years
Sugars	0.73% 0.53g	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	17% 6.5g	NA	38g per day for Men 19-50 years
Protein	15.5% 8.7g	13.6% 7.6g	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	27.3% 0.33mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.1% 0.4mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	3.46% 0.045mg	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	23.3% 93μg	13.8% 55μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.22% 0.2mg	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	2.8% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.67% 0.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	6.8% 68mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	11% 0.099mg	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	36% 2.87mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	56.7% 1.3mg	23.4% 0.54mg	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	25.4% 178mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	6.1% 208mg	3.65% 124mg	3400mg per day for Men 19-50 years
Selenium	44.5% 24.5μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	39.7% 596mg	26% 388mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.48mg	7.55% 0.83mg	11mg per day for Men 19-50 years
Water	1.02% 38g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpernickel Bread VS Oatmeal Reduced-calorie Bread per 100 g

Compare the macro and micronutrient content in 100 g of Pumpernickel Bread versus 100 g of Oatmeal Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pumpernickel Bread vs Oatmeal Reduced-calorie Bread:

• 100 grams of Pumpernickel Bread have 2.8 times more Vitamin B6 and 1.7 times more Vitamin B9 than Oatmeal Reduced-calorie Bread.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Pumpernickel Bread vs Oatmeal Reduced-calorie Bread:

• 100 grams 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 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 grams.