Comparing Nutrients in 14 ounces Toasted Oatmeal Bread VS Whole-wheat Pita Bread

Macros Ratio

	Protein	Fat	Carbs
Toasted Oatmeal Bread	13%	15%	72%
Whole-wheat Pita Bread	14%	6%	80%

Macro Nutrients

	Toasted Oatmeal Bread	Whole-wheat Pita Bread	Recommended Dietary Allowance
Energy	40% 1159kcal	36% 1040kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	9.48% 3.03g	2.58% 0.83g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	40.7% 6.9g	23.4% 3.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	171% 222g	130g per day for Men 19-50 years
Sugars	48.4% 35g	15.7% 11.4g	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	45% 17g	63.7% 24.2g	38g per day for Men 19-50 years
Protein	65.2% 36.5g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Toasted Oatmeal Bread	Whole-wheat 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	115% 1.38mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.7% 0.93mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	70.4% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	81% 1.05mg	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	52.6% 210μg	34.7% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	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	14% 2.1mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oatmeal Bread	Whole-wheat Pita Bread	Recommended Dietary Allowance
Calcium	28.6% 286mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	128% 1.15mg	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	146% 11.7mg	152% 12mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	176% 4.06mg	300% 6.9mg	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	77.7% 544mg	102% 714mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	193% 106μg	318% 175μg	55μg per day for Men 19-50 years
Sodium	129% 1929mg	111% 1671mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	3.35% 124g	3.3% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Oatmeal Bread VS Whole-wheat Pita Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Oatmeal Bread versus 14 oz of Whole-wheat Pita Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Toasted Oatmeal Bread vs Whole-wheat Pita Bread:

• 14 ounces of Toasted Oatmeal Bread have 2.9 times more Vitamin B2 and 1.5 times more Vitamin B9 than Whole-wheat Pita Bread.
• While 14 oz of Whole-wheat Pita Bread contain 3.4 times more Vitamin B5 and 4 times more Vitamin B6 than Toasted Oatmeal Bread.
• Both Toasted Oatmeal Bread and Whole-wheat Pita Bread provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin E per 14 ounces.
• Both Toasted Oatmeal Bread as well as Whole-wheat Pita Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Toasted Oatmeal Bread vs Whole-wheat Pita Bread:

• 14 ounces of Toasted Oatmeal Bread have 4.8 times more Calcium than Whole-wheat Pita Bread.
• While 14 oz of Whole-wheat Pita Bread contain 1.3 times more Copper, 1.7 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Selenium and 1.4 times more Zinc than Toasted Oatmeal Bread.
• Both Toasted Oatmeal Bread and Whole-wheat Pita Bread contain similar levels of Iron, Potassium and Sodium per 14 ounces.
• 14 ounces of Whole-wheat Pita Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Oatmeal Bread have 2.8 times more Fat, 3.7 times more Saturated Fat, 2.1 times more Omega 3, 1.7 times more Omega 6 and 3.1 times more Sugars than Whole-wheat Pita Bread.
• While 14 oz of Whole-wheat Pita Bread contain 1.4 times more Fiber than Toasted Oatmeal Bread.
• Both Toasted Oatmeal Bread and Whole-wheat Pita Bread offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.