Comparing Nutrients in 300 calories Enriched White Pita Bread VS Toasted Oatmeal Bread

Weight per 300 calories

• Enriched White Pita Bread: 109g
• Toasted Oatmeal Bread: 103g

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

Discover which food has more nutrients per 300 calories - Enriched White Pita Bread or Toasted Oatmeal Bread?

Macros Ratio

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

Macro Nutrients

	Enriched White Pita Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	5.1% 4.93g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	2.45% 0.78g	32g per day for Men 19-50 years
Omega 3	1.64% 0.026g	6.93% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.28% 0.56g	10.5% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.7% 60.8g	41.6% 54g	130g per day for Men 19-50 years
Sugars	1.96% 1.4g	12.5% 9.1g	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	6.3% 2.4g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	17.7% 9.93g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Enriched White Pita Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.57% 5.14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.5% 0.65mg	29.7% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.4% 0.36mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.05mg	19.7% 3.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.66% 0.43mg	4.95% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	5.3% 0.069mg	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	29% 117μg	13.6% 54.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.86% 0.021μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.34% 0.31mg	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	2.2% 0.33mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.18% 0.22μg	1.46% 1.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched White Pita Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Calcium	9.4% 94mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	20.4% 0.18mg	26% 0.23mg	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	35.7% 2.86mg	37.8% 3.02mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.4mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	23% 0.52mg	45.7% 1.05mg	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	15% 106mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	4.65% 158mg	3400mg per day for Men 19-50 years
Selenium	53.8% 29.6μg	50% 27.4μg	55μg per day for Men 19-50 years
Sodium	39% 585mg	33.3% 499mg	1500mg per day for Men 19-50 years
Zinc	8.33% 0.92mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	0.95% 35g	0.87% 32g	3700g per day for Men 19-50 years

Enriched White Pita Bread VS Toasted Oatmeal Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Enriched White Pita Bread or Toasted Oatmeal Bread?

Lets compare vitamin content per 300 calories of Enriched White Pita Bread vs Toasted Oatmeal Bread:

• 300 calories of Enriched White Pita Bread have 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.1 times more Vitamin B9 than Toasted Oatmeal Bread.
• 300 calories of Toasted Oatmeal Bread have insufficient amounts of Vitamin B5
• Both Enriched White Pita Bread as well as Toasted Oatmeal Bread have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Enriched White Pita Bread vs Toasted Oatmeal Bread:

• 300 calories of Enriched White Pita Bread have 1.3 times more Calcium than Toasted Oatmeal Bread.
• While 300 kcal of Toasted Oatmeal Bread contain 1.3 times more Copper, 1.5 times more Magnesium, 2 times more Manganese and 1.3 times more Phosphorus than Enriched White Pita Bread.
• Both Enriched White Pita Bread and Toasted Oatmeal Bread contain similar levels of Iron, Selenium, Sodium and Zinc per 300 calories.
• Both Enriched White Pita Bread as well as Toasted Oatmeal Bread lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Toasted Oatmeal Bread contain 4.2 times more Omega 3, 3.2 times more Omega 6, 6.4 times more Sugars and 1.8 times more Fiber than Enriched White Pita Bread.
• Both Enriched White Pita Bread and Toasted Oatmeal Bread offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Enriched White Pita Bread provide inadequate amounts of Omega 3 and Omega 6