Comparing Nutrients in 100 calories Pumpernickel Bread VS Oatmeal Reduced-calorie Bread

Weight per 100 calories

• Pumpernickel Bread: 40g
• Oatmeal Reduced-calorie Bread: 47.6g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Pumpernickel Bread or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.28% 1.24g	1.7% 1.67g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	16% 20.6g	130g per day for Men 19-50 years
Sugars	0.29% 0.21g	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	6.84% 2.6g	NA	38g per day for Men 19-50 years
Protein	6.2% 3.48g	6.46% 3.6g	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	11% 0.13mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.4% 0.12mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.73% 1.24mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	4.1% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.88% 0.05mg	1.65% 0.021mg	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	9.3% 37.2μg	6.55% 26μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2% 0.048μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.11% 0.095mg	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	1.1% 0.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.27% 0.32μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	2.7% 27mg	5.48% 54.8mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.11mg	5.24% 0.047mg	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	14.4% 1.15mg	13.7% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.14% 21.6mg	2.72% 11.4mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	11% 0.26mg	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	10% 71.2mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	2.45% 83.2mg	1.74% 59mg	3400mg per day for Men 19-50 years
Selenium	18% 9.8μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	12.3% 185mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.59mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.57% 21g	3700g per day for Men 19-50 years

Pumpernickel Bread VS Oatmeal Reduced-calorie Bread Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Pumpernickel Bread or Oatmeal Reduced-calorie Bread?

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

• 100 calories of Pumpernickel Bread have 2.4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Oatmeal Reduced-calorie Bread.
• While 100 kcal of Oatmeal Reduced-calorie Bread contain 1.3 times more Vitamin B1 and 1.3 times more Vitamin B5 than Pumpernickel Bread.
• Both Pumpernickel Bread and Oatmeal Reduced-calorie Bread provide similar amounts of Vitamin B2 and Vitamin B3 per 100 calories.
• 100 calories of Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin B6
• Both Pumpernickel Bread as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

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

• 100 calories of Pumpernickel Bread have 2.4 times more Copper, 1.9 times more Magnesium, 2 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium, 1.3 times more Sodium and 1.5 times more Zinc than Oatmeal Reduced-calorie Bread.
• While 100 kcal of Oatmeal Reduced-calorie Bread contain 2 times more Calcium than Pumpernickel Bread.
• Both Pumpernickel Bread and Oatmeal Reduced-calorie Bread contain similar levels of Iron and Selenium per 100 calories.
• 100 calories of Oatmeal Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Pumpernickel Bread have 1.2 times more Omega 3 than Oatmeal Reduced-calorie Bread.
• While 100 kcal of Oatmeal Reduced-calorie Bread contain 1.3 times more Omega 6 than Pumpernickel Bread.
• Both Pumpernickel Bread and Oatmeal Reduced-calorie Bread offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Oatmeal Reduced-calorie Bread provide inadequate amounts of Omega 3