Comparing Nutrients in 100 calories Whole-wheat Pita Bread VS Protein Bread

Weight per 100 calories

• Whole-wheat Pita Bread: 38.2g
• Protein Bread: 40.8g

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

Which food has more nutrients per 100 calories - Whole-wheat Pita Bread or Protein Bread?

Macros Ratio

	Protein	Fat	Carbs
Whole-wheat Pita Bread	14%	6%	80%
Protein Bread	20%	8%	72%

Macro Nutrients

	Whole-wheat Pita Bread	Protein Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.42% 0.14g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	13.8% 18g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	0.81% 0.59g	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	6.13% 2.33g	3.22% 1.22g	38g per day for Men 19-50 years
Protein	6.68% 3.74g	8.8% 4.94g	56g per day for Men 19-50 years

Vitamins

	Whole-wheat Pita Bread	Protein Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.35% 0.031mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.77% 1.1mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.34% 0.32mg	3.43% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	2.23% 0.029mg	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	3.34% 13.4μg	12% 47.3μg	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	1.55% 0.23mg	0.98% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.45% 0.53μg	0.44% 0.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole-wheat Pita Bread	Protein Bread	Recommended Dietary Allowance
Calcium	0.57% 5.73mg	5.06% 50.6mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	19% 0.17mg	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	14.6% 1.17mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	6.27% 26.3mg	6.3% 26.5mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	26% 0.6mg	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	9.8% 68.7mg	10.8% 75.5mg	700mg per day for Men 19-50 years
Potassium	1.9% 65mg	3.87% 131mg	3400mg per day for Men 19-50 years
Selenium	30.5% 16.8μg	24.4% 13.4μg	55μg per day for Men 19-50 years
Sodium	10.7% 161mg	11% 165mg	1500mg per day for Men 19-50 years
Zinc	5.27% 0.58mg	6.75% 0.74mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.44% 16.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Whole-wheat Pita Bread vs Protein Bread:

• Whole-wheat Pita Bread has 1.9 times more Vitamin B5, 3.5 times more Vitamin B6 and 1.6 times more Vitamin E than Protein Bread.
• While Protein Bread contains 5.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 3.5 times more Vitamin B9 than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Protein Bread have similar amounts of Vitamin B1 per 100 kcal.
• Both Whole-wheat Pita Bread as well as Protein Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Whole-wheat Pita Bread vs Protein Bread:

• Whole-wheat Pita Bread has 1.3 times more Selenium than Protein Bread.
• While Protein Bread contains 8.8 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 2 times more Potassium and 1.3 times more Zinc than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Protein Bread have similar amounts of Magnesium, Manganese, Phosphorus and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Whole-wheat Pita Bread has 1.9 times more Sugars and 1.9 times more Fiber than Protein Bread.
• While Protein Bread contains 1.3 times more Protein than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Protein Bread have similar amounts of Energy, Omega 3, Omega 6 and Carbohydrate per 100 kcal.
• Both Whole-wheat Pita Bread as well as Protein Bread have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.