Comparing Nutrients in 14 ounces Whole-wheat Pita Bread VS 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	36% 1040kcal	33.5% 972kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	9% 8.73g	97g per day for Men 19-50 years
Saturated Fat	2.58% 0.83g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.97g	22% 3.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	171% 222g	134% 174g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	7.9% 5.7g	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	31.3% 12g	38g per day for Men 19-50 years
Protein	69.5% 39g	85.8% 48g	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	112% 1.35mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	120% 1.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.4% 11.3mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	33.3% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	21.7% 0.28mg	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	115% 460μg	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	16% 2.42mg	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole-wheat Pita Bread	Protein Bread	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	49.2% 492mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	184% 1.66mg	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	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	300% 6.9mg	254% 5.84mg	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	105% 734mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	37.6% 1278mg	3400mg per day for Men 19-50 years
Selenium	318% 175μg	237% 131μg	55μg per day for Men 19-50 years
Sodium	111% 1671mg	107% 1603mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	65.7% 7.22mg	11mg per day for Men 19-50 years
Water	3.3% 121g	4.3% 159g	3700g per day for Men 19-50 years

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

• Whole-wheat Pita Bread has 2 times more Vitamin B5, 3.7 times more Vitamin B6 and 1.7 times more Vitamin E than Protein Bread.
• While Protein Bread contains 4.9 times more Vitamin B2, 1.5 times more Vitamin B3 and 3.3 times more Vitamin B9 than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Protein Bread have similar amounts of Vitamin B1 and Vitamin K per 14 oz.
• Both Whole-wheat Pita Bread as well as Protein Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces 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 8.3 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.9 times more Potassium and 1.3 times more Water than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Protein Bread have similar amounts of Magnesium, Manganese, Phosphorus, Sodium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Whole-wheat Pita Bread has 1.3 times more Carbohydrate, 2 times more Sugars and 2 times more Fiber than Protein Bread.
• While Protein Bread contains 1.3 times more Fat and 1.6 times more Saturated Fat than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Protein Bread have similar amounts of Energy, Omega 3, Omega 6 and Protein per 14 oz.
• Both Whole-wheat Pita Bread as well as Protein Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.