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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Whole-wheat Pita Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	71.7% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.4% 11.3mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	20.5% 0.27mg	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	34.7% 139μg	52.6% 210μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.32% 1.2mg	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	16% 2.42mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

• 14 ounces of Whole-wheat Pita Bread have 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.
• While 14 oz of Toasted Oatmeal Bread contain 4.8 times more Calcium than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Toasted Oatmeal 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 Whole-wheat Pita Bread have 1.4 times more Fiber than Toasted Oatmeal Bread.
• While 14 oz of Toasted Oatmeal Bread contain 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.
• Both Whole-wheat Pita Bread and Toasted Oatmeal Bread offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.