Lets compare vitamin content per 100 grams of Pumpernickel Bread vs Oranges:
Pumpernickel Bread has 3.8 times more Vitamin B1, 7.6 times more Vitamin B2, 11 times more Vitamin B3, 1.6 times more Vitamin B5, 2.1 times more Vitamin B6, 3.1 times more Vitamin B9 and 2.3 times more Vitamin E than Raw Oranges.
While Raw Oranges contain more Vitamin A and more Vitamin C than Pumpernickel Bread.
Both Pumpernickel Bread as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 g.
Comparing minerals per 100 grams for Pumpernickel Bread vs Oranges:
Pumpernickel Bread has 1.7 times more Calcium, 6.4 times more Copper, 28.7 times more Iron, 5.4 times more Magnesium, 52.2 times more Manganese, 12.7 times more Phosphorus, 49 times more Selenium, more Sodium and 21.1 times more Zinc than Raw Oranges.
While Raw Oranges contain 2.3 times more Water than Pumpernickel Bread.
Both Pumpernickel Bread and Raw Oranges have similar amounts of Potassium per 100 g.
Comparison of macro-nutrients per 100 grams:
Pumpernickel Bread has 5.3 times more Energy, 25.8 times more Fat, 29.1 times more Saturated Fat, 13.1 times more Omega 3, 63.6 times more Omega 6, 4 times more Carbohydrate, 2.7 times more Fiber and 9.3 times more Protein than Raw Oranges.
While Raw Oranges contain 17.6 times more Sugars than Pumpernickel Bread.
Both Pumpernickel Bread as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.