Comparing Nutrients in 1 pound Oatmeal Bread VS Enriched White Pita Bread

Macros Ratio

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

Macro Nutrients

	Oatmeal Bread	Enriched White Pita Bread	Recommended Dietary Allowance
Energy	42% 1220kcal	43% 1247kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	9.96% 3.2g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	28.3% 0.45g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	42.8% 7.27g	13.6% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	169% 220g	194% 253g	130g per day for Men 19-50 years
Sugars	51% 37g	8.13% 5.9g	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	47.7% 18g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	68% 38g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Bread	Enriched White Pita Bread	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	226% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	12% 0.15mg	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	70.3% 281μg	121% 485μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.67% 0.14μg	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	14.5% 2.18mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Bread	Enriched White Pita Bread	Recommended Dietary Allowance
Calcium	30% 299mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	84.7% 0.76mg	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	153% 12.2mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	185% 4.26mg	95% 2.2mg	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	81.6% 572mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	203% 112μg	223% 123μg	55μg per day for Men 19-50 years
Sodium	135% 2028mg	162% 2431mg	1500mg per day for Men 19-50 years
Zinc	42% 4.63mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	4.5% 166g	3.94% 146g	3700g per day for Men 19-50 years

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

• Oatmeal Bread has 2 times more Vitamin B6, more Vitamin B12, 1.6 times more Vitamin E and 7.5 times more Vitamin K than Enriched White Pita Bread.
• While Enriched White Pita Bread contains 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.7 times more Vitamin B9 than Oatmeal Bread.
• Both Oatmeal Bread and Enriched White Pita Bread have similar amounts of Vitamin B5 per 1 lb.
• Both Oatmeal Bread as well as Enriched White Pita Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 lb.

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

• Oatmeal Bread has 1.2 times more Copper, 1.4 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus and 1.2 times more Zinc than Enriched White Pita Bread.
• While Enriched White Pita Bread contains 1.3 times more Calcium than Oatmeal Bread.
• Both Oatmeal Bread and Enriched White Pita Bread have similar amounts of Iron, Potassium, Selenium and Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oatmeal Bread has 3.7 times more Fat, 4.2 times more Saturated Fat, 4.2 times more Omega 3, 3.1 times more Omega 6, 6.3 times more Sugars and 1.8 times more Fiber than Enriched White Pita Bread.
• Both Oatmeal Bread and Enriched White Pita Bread have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Oatmeal Bread as well as Enriched White Pita Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.