Comparing Nutrients in 1 kilogram Toasted Oatmeal Bread VS Enriched White Pita Bread

Macros Ratio

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

Macro Nutrients

	Toasted Oatmeal Bread	Enriched White Pita Bread	Recommended Dietary Allowance
Energy	101% 2920kcal	95% 2750kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	24% 7.64g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	67.5% 1.08g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	102% 17.4g	30% 5.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	405% 527g	428% 557g	130g per day for Men 19-50 years
Sugars	122% 88.4g	18% 13g	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	113% 43g	58% 22g	38g per day for Men 19-50 years
Protein	164% 92g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Toasted Oatmeal Bread	Enriched White Pita Bread	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	289% 3.47mg	499% 6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	181% 2.35mg	252% 3.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	290% 46.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.2% 2.4mg	79.4% 3.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	26% 0.34mg	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	133% 530μg	268% 1070μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	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	35.3% 5.3mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oatmeal Bread	Enriched White Pita Bread	Recommended Dietary Allowance
Calcium	72% 720mg	86% 860mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	187% 1.68mg	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	368% 29.4mg	328% 26mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	444% 10.2mg	209% 4.8mg	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	196% 1370mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	485% 267μg	493% 271μg	55μg per day for Men 19-50 years
Sodium	324% 4860mg	357% 5360mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	76.4% 8.4mg	11mg per day for Men 19-50 years
Water	8.43% 312g	8.68% 321g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Toasted Oatmeal Bread vs Enriched White Pita Bread:

• Toasted Oatmeal Bread has 2 times more Vitamin B6, 1.8 times more Vitamin E and 8.5 times more Vitamin K than Enriched White Pita Bread.
• While Enriched White Pita Bread contains 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.6 times more Vitamin B5 and 2 times more Vitamin B9 than Toasted Oatmeal Bread.
• Both Toasted Oatmeal Bread as well as Enriched White Pita Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Toasted Oatmeal Bread vs Enriched White Pita Bread:

• Toasted Oatmeal Bread has 1.4 times more Copper, 1.6 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Enriched White Pita Bread.
• Both Toasted Oatmeal Bread and Enriched White Pita Bread have similar amounts of Calcium, Iron, Selenium and Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Oatmeal Bread has 4 times more Fat, 4.6 times more Saturated Fat, 4.5 times more Omega 3, 3.4 times more Omega 6, 6.8 times more Sugars and 2 times more Fiber than Enriched White Pita Bread.
• Both Toasted Oatmeal Bread and Enriched White Pita Bread have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Toasted Oatmeal Bread as well as Enriched White Pita Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.