Comparing Nutrients in 300 calories Oatmeal Bread VS Whole-wheat Pita Bread

Weight per 300 calories

• Oatmeal Bread: 112g
• Whole-wheat Pita Bread: 115g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Oatmeal Bread or Whole-wheat Pita Bread?

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Bread	13%	15%	72%
Whole-wheat Pita Bread	14%	6%	80%

Macro Nutrients

	Oatmeal Bread	Whole-wheat Pita Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.06% 4.9g	2% 1.96g	97g per day for Men 19-50 years
Saturated Fat	2.45% 0.78g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	6.97% 0.11g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	6.74% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.6% 54g	49.2% 64g	130g per day for Men 19-50 years
Sugars	12.5% 9.08g	4.53% 3.3g	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	11.7% 4.46g	18.4% 7g	38g per day for Men 19-50 years
Protein	16.7% 9.37g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Bread	Whole-wheat Pita Bread	Recommended Dietary Allowance
Vitamin A	0.62% 5.58μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	32.3% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	7.05% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.83% 0.076mg	23.3% 0.3mg	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	17.3% 69μg	10% 40μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.4% 0.033μg	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	3.57% 0.54mg	4.66% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.67μg	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Bread	Whole-wheat Pita Bread	Recommended Dietary Allowance
Calcium	7.36% 73.6mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	37% 0.33mg	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	37.6% 3mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	9.82% 41.3mg	19% 79mg	420mg per day for Men 19-50 years
Manganese	45.6% 1.05mg	86.6% 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	20% 141mg	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	4.66% 158mg	5.73% 195mg	3400mg per day for Men 19-50 years
Selenium	50% 27.4μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	33.2% 499mg	32% 482mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.14mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	1.1% 41g	0.95% 35g	3700g per day for Men 19-50 years

Oatmeal Bread VS Whole-wheat Pita Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oatmeal Bread or Whole-wheat Pita Bread?

Lets compare vitamin content per 300 calories of Oatmeal Bread vs Whole-wheat Pita Bread:

• 300 calories of Oatmeal Bread have 2.9 times more Vitamin B2 and 1.7 times more Vitamin B9 than Whole-wheat Pita Bread.
• While 300 kcal of Whole-wheat Pita Bread contain 2.5 times more Vitamin B5 and 4 times more Vitamin B6 than Oatmeal Bread.
• Both Oatmeal Bread and Whole-wheat Pita Bread provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Oatmeal Bread have insufficient amounts of Vitamin B6
• Both Oatmeal Bread as well as Whole-wheat Pita Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Oatmeal Bread vs Whole-wheat Pita Bread:

• 300 calories of Oatmeal Bread have 4.3 times more Calcium than Whole-wheat Pita Bread.
• While 300 kcal of Whole-wheat Pita Bread contain 1.4 times more Copper, 1.9 times more Magnesium, 1.9 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Selenium and 1.5 times more Zinc than Oatmeal Bread.
• Both Oatmeal Bread and Whole-wheat Pita Bread contain similar levels of Iron and Sodium per 300 calories.
• 300 calories of Whole-wheat Pita Bread lack sufficient amounts of Calcium
• Both Oatmeal Bread as well as Whole-wheat Pita Bread lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oatmeal Bread have 1.9 times more Omega 3, 1.6 times more Omega 6 and 2.8 times more Sugars than Whole-wheat Pita Bread.
• While 300 kcal of Whole-wheat Pita Bread contain 1.6 times more Fiber than Oatmeal Bread.
• Both Oatmeal Bread and Whole-wheat Pita Bread offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Whole-wheat Pita Bread provide inadequate amounts of Omega 3