Comparing Nutrients in 1 kilogram White Pita Bread VS Raisin Bread

Macros Ratio

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

Macro Nutrients

	White Pita Bread	Raisin Bread	Recommended Dietary Allowance
Energy	95% 2750kcal	94% 2740kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	33.8% 11g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	37.7% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	428% 557g	402% 523g	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	58% 22g	113% 43g	38g per day for Men 19-50 years
Protein	163% 91g	141% 79g	56g per day for Men 19-50 years

Vitamins

	White Pita Bread	Raisin Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	223% 2.67mg	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.6% 0.97mg	133% 1.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	77.4% 3.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	53% 0.69mg	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	60% 240μg	85% 340μg	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	1.1% 1mg	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

	White Pita Bread	Raisin Bread	Recommended Dietary Allowance
Calcium	86% 860mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	220% 1.98mg	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	175% 14mg	229% 18.3mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	218% 5mg	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	139% 970mg	156% 1090mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	66.8% 2270mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	357% 5360mg	260% 3900mg	1500mg per day for Men 19-50 years
Zinc	76.4% 8.4mg	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	8.68% 321g	9.1% 336g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of White Pita Bread vs Raisin Bread:

• Unenriched White Pita Bread has 1.5 times more Vitamin B1 and 1.4 times more Vitamin B3 than Unenriched Raisin Bread.
• While Unenriched Raisin Bread contains 1.8 times more Vitamin B2, 2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Unenriched White Pita Bread.
• Both Unenriched White Pita Bread and Unenriched Raisin Bread have similar amounts of Vitamin B5 per 1 kg.
• Both Unenriched White Pita Bread as well as Unenriched Raisin Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for White Pita Bread vs Raisin Bread:

• Unenriched White Pita Bread has 1.3 times more Calcium and 1.4 times more Sodium than Unenriched Raisin Bread.
• While Unenriched Raisin Bread contains 1.3 times more Iron and 1.9 times more Potassium than Unenriched White Pita Bread.
• Both Unenriched White Pita Bread and Unenriched Raisin Bread have similar amounts of Copper, Magnesium, Manganese, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unenriched Raisin Bread contains 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 Unenriched White Pita Bread.
• Both Unenriched White Pita Bread and Unenriched Raisin Bread have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Unenriched White Pita Bread as well as Unenriched Raisin Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.