Comparing Nutrients in 300 calories Enriched White Pita Bread VS Tomato Sauce with Salt

Weight per 300 calories

• Enriched White Pita Bread: 109g
• Tomato Sauce with Salt: 1250g

Enriched White Pita Bread has 11.5 times more energy per 100g than Tomato Sauce with Salt. It has high energy density when compared to other foods. Canned Tomato Sauce with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Enriched White Pita Bread or Tomato Sauce with Salt?

Macros Ratio

	Protein	Fat	Carbs
Enriched White Pita Bread	13%	4%	83%
Tomato Sauce with Salt	17%	9%	74%

Macro Nutrients

	Enriched White Pita Bread	Tomato Sauce with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	3.87% 3.75g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	1.64% 0.026g	3.9% 0.063g	1.6g per day for Men 19-50 years
Omega 6	3.28% 0.56g	8.46% 1.44g	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	51% 66.4g	130g per day for Men 19-50 years
Sugars	1.96% 1.4g	61.4% 44.5g	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	28.8% 21g	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	% 22.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	49.3% 18.8g	38g per day for Men 19-50 years
Protein	17.7% 9.93g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Enriched White Pita Bread	Tomato Sauce with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.6% 275μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.5% 0.65mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.4% 0.36mg	62.5% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.05mg	77.4% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.66% 0.43mg	77.3% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	94% 1.23mg	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	28% 113μg	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	97% 87.5mg	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	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.18% 0.22μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched White Pita Bread	Tomato Sauce with Salt	Recommended Dietary Allowance
Calcium	9.4% 94mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	20.4% 0.18mg	160% 1.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	11% 436μg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.4mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	23% 0.52mg	61.4% 1.4mg	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	48.2% 338mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	109% 3713mg	3400mg per day for Men 19-50 years
Selenium	53.8% 29.6μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	39% 585mg	395% 5925mg	1500mg per day for Men 19-50 years
Zinc	8.33% 0.92mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	0.95% 35g	31% 1141g	3700g per day for Men 19-50 years

Enriched White Pita Bread VS Tomato Sauce With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Enriched White Pita Bread or Tomato Sauce with Salt?

Lets compare vitamin content per 300 calories of Enriched White Pita Bread vs Tomato Sauce with Salt:

• 300 calories of Enriched White Pita Bread have 2.2 times more Vitamin B1 than Tomato Sauce with Salt.
• While 300 kcal of Canned Tomato Sauce with Salt contain more Vitamin A, 2.3 times more Vitamin B2, 2.5 times more Vitamin B3, 8.9 times more Vitamin B5, 33 times more Vitamin B6, more Vitamin C, 55 times more Vitamin E and 160.4 times more Vitamin K than Enriched White Pita Bread.
• Both Enriched White Pita Bread and Tomato Sauce with Salt provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Enriched White Pita Bread have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Enriched White Pita Bread as well as Canned Tomato Sauce with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Enriched White Pita Bread vs Tomato Sauce with Salt:

• 300 calories of Enriched White Pita Bread have 3.9 times more Selenium than Tomato Sauce with Salt.
• While 300 kcal of Canned Tomato Sauce with Salt contain 1.9 times more Calcium, 7.8 times more Copper, 4.2 times more Iron, 6.6 times more Magnesium, 2.7 times more Manganese, 3.2 times more Phosphorus, 28.4 times more Potassium, 10.1 times more Sodium, 3 times more Zinc and 32.6 times more Water than Enriched White Pita Bread.
• 300 calories of Enriched White Pita Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Canned Tomato Sauce with Salt contain 2.6 times more Omega 6, 31.4 times more Sugars, 7.8 times more Fiber and 1.5 times more Protein than Enriched White Pita Bread.
• Both Enriched White Pita Bread and Tomato Sauce with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Enriched White Pita Bread provide inadequate amounts of Omega 6
• Both Enriched White Pita Bread as well as Canned Tomato Sauce with Salt provide inadequate amounts of Omega 3 in 300 calories.