Comparing Nutrients in 1 pound 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	43% 1247kcal	43% 1243kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	2.35% 0.75g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 253g	182% 237g	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	26.3% 9.98g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	64% 36g	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	101% 1.2mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	60.4% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.7% 9.7mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	24% 0.31mg	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	27.2% 109μg	38.6% 154μg	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	0.5% 0.45mg	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	39% 390mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	84.7% 0.76mg	100% 0.9mg	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	79.4% 6.35mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	99% 2.27mg	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	63% 440mg	70.6% 494mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	30.3% 1030mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	162% 2431mg	118% 1769mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	3.94% 146g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• Both Unenriched White Pita Bread as well as Unenriched Raisin Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• Both Unenriched White Pita Bread as well as Unenriched Raisin Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.