Comparing Nutrients in 14 ounces Raisin Bread VS White Pita Bread

Macros Ratio

	Protein	Fat	Carbs
Raisin Bread	11%	14%	75%
White Pita Bread	13%	4%	83%

Macro Nutrients

	Raisin Bread	White Pita Bread	Recommended Dietary Allowance
Energy	37.5% 1087kcal	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	13.4% 4.3g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	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	160% 208g	170% 221g	130g per day for Men 19-50 years
Sugars	NA	NA	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	23% 8.73g	38g per day for Men 19-50 years
Protein	56% 31.4g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Raisin Bread	White Pita Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.5% 0.7mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.93mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.54mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 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	33.7% 135μg	24% 95μg	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	0.44% 0.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raisin Bread	White Pita Bread	Recommended Dietary Allowance
Calcium	26% 262mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	87.3% 0.79mg	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	91% 7.26mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	86.5% 2mg	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	62% 433mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	26.5% 901mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	103% 1548mg	142% 2127mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	30.3% 3.33mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Raisin Bread VS White Pita Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Raisin Bread versus 14 oz of White Pita Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Raisin Bread have 1.8 times more Vitamin B2, 2 times more Vitamin B6 and 1.4 times more Vitamin B9 than White Pita Bread.
• While 14 oz of Unenriched White Pita Bread contain 1.5 times more Vitamin B1 and 1.4 times more Vitamin B3 than Unenriched Raisin Bread.
• Both Raisin Bread and White Pita Bread provide similar amounts of Vitamin B5 per 14 ounces.
• Both Unenriched Raisin Bread as well as Unenriched White Pita Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Raisin Bread vs White Pita Bread:

• 14 ounces of Raisin Bread have 1.3 times more Iron and 1.9 times more Potassium than White Pita Bread.
• While 14 oz of Unenriched White Pita Bread contain 1.3 times more Calcium and 1.4 times more Sodium than Unenriched Raisin Bread.
• Both Raisin Bread and White Pita Bread contain similar levels of Copper, Magnesium, Manganese, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raisin Bread have 3.7 times more Fat, 6.5 times more Saturated Fat, 1.6 times more Omega 3, 1.3 times more Omega 6 and 2 times more Fiber than White Pita Bread.
• Both Raisin Bread and White Pita Bread offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• 14 ounces of White Pita Bread provide inadequate amounts of Omega 3