Comparing Nutrients in 14 ounces Oatmeal Bread VS Enriched White Pita Bread

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Bread	13%	15%	72%
Enriched White Pita Bread	13%	4%	83%

Macro Nutrients

	Oatmeal Bread	Enriched White Pita Bread	Recommended Dietary Allowance
Energy	37% 1068kcal	37.6% 1091kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.8g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	37.4% 6.36g	12% 2.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	148% 192g	170% 221g	130g per day for Men 19-50 years
Sugars	44.6% 32.3g	7.1% 5.16g	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	41.8% 16g	23% 8.73g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Bread	Enriched White Pita Bread	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	198% 2.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.8% 12.4mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	10.4% 0.13mg	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	61.5% 246μg	106% 425μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.96% 0.12μg	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	12.7% 1.9mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Bread	Enriched White Pita Bread	Recommended Dietary Allowance
Calcium	26% 262mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	74% 0.67mg	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	134% 10.7mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	162% 3.73mg	83% 1.9mg	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	71.4% 500mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	178% 98μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	118% 1774mg	142% 2127mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	30.3% 3.33mg	11mg per day for Men 19-50 years
Water	3.94% 146g	3.44% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oatmeal Bread vs Enriched White Pita Bread:

• Oatmeal Bread has 2 times more Vitamin B6, more Vitamin B12, 1.6 times more Vitamin E and 7.5 times more Vitamin K than Enriched White Pita Bread.
• While Enriched White Pita Bread contains 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.7 times more Vitamin B9 than Oatmeal Bread.
• Both Oatmeal Bread and Enriched White Pita Bread have similar amounts of Vitamin B5 per 14 oz.
• Both Oatmeal Bread as well as Enriched White Pita Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oatmeal Bread vs Enriched White Pita Bread:

• Oatmeal Bread has 1.2 times more Copper, 1.4 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus and 1.2 times more Zinc than Enriched White Pita Bread.
• While Enriched White Pita Bread contains 1.3 times more Calcium than Oatmeal Bread.
• Both Oatmeal Bread and Enriched White Pita Bread have similar amounts of Iron, Potassium, Selenium and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oatmeal Bread has 3.7 times more Fat, 4.2 times more Saturated Fat, 4.2 times more Omega 3, 3.1 times more Omega 6, 6.3 times more Sugars and 1.8 times more Fiber than Enriched White Pita Bread.
• Both Oatmeal Bread and Enriched White Pita Bread have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Oatmeal Bread as well as Enriched White Pita Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.