Comparing Nutrients in 300 calories White Pita Bread VS Raisin Bread

Weight per 300 calories

• White Pita Bread: 109g
• Raisin Bread: 110g

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

Which food has more nutrients per 300 calories - White Pita Bread or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	4.97% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	1.64% 0.026g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	3.28% 0.56g	4.13% 0.7g	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	44% 57.3g	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	6.3% 2.4g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	17.7% 9.93g	15.4% 8.65g	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	24.3% 0.29mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.14% 0.11mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.66% 0.43mg	8.47% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	5.8% 0.076mg	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	6.55% 26μg	9.3% 37.2μg	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	0.12% 0.11mg	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	9.4% 94mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	20.4% 0.18mg	24% 0.22mg	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	19% 1.53mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.4mg	6.78% 28.5mg	420mg per day for Men 19-50 years
Manganese	23% 0.52mg	24% 0.55mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	7.3% 249mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	39% 585mg	28.5% 427mg	1500mg per day for Men 19-50 years
Zinc	8.33% 0.92mg	7.17% 0.79mg	11mg per day for Men 19-50 years
Water	0.95% 35g	0.99% 36.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories 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 300 kcal.
• Both Unenriched White Pita Bread as well as Unenriched Raisin Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories 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 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Unenriched Raisin Bread contains 3.7 times more Fat, 6.5 times more Saturated Fat, 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 300 kcal.
• Both Unenriched White Pita Bread as well as Unenriched Raisin Bread have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.