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

Weight per 300 calories

• Whole-wheat Pita Bread: 115g
• Protein Bread: 122g

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

Which food has more nutrients per 300 calories - Whole-wheat Pita Bread or Protein Bread?

Macros Ratio

	Protein	Fat	Carbs
Whole-wheat Pita Bread	14%	6%	80%
Protein Bread	20%	8%	72%

Macro Nutrients

	Whole-wheat Pita Bread	Protein Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.96g	2.78% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	6.74% 1.15g	6.84% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.2% 64g	41.3% 53.6g	130g per day for Men 19-50 years
Sugars	4.53% 3.3g	2.43% 1.76g	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	18.4% 7g	9.67% 3.67g	38g per day for Men 19-50 years
Protein	20% 11.2g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Whole-wheat Pita Bread	Protein Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.3% 0.39mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.05% 0.092mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	33% 5.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.3% 0.3mg	6.7% 0.087mg	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	10% 40μg	35.5% 142μg	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% 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	4.66% 0.7mg	2.94% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	1.33% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole-wheat Pita Bread	Protein Bread	Recommended Dietary Allowance
Calcium	1.7% 17mg	15% 152mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	56.7% 0.51mg	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	43.8% 3.5mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	19% 79mg	19% 79.6mg	420mg per day for Men 19-50 years
Manganese	86.6% 2mg	78.4% 1.8mg	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	29.4% 206mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	5.73% 195mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	73.2% 40.3μg	55μg per day for Men 19-50 years
Sodium	32% 482mg	33% 495mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	20.3% 2.23mg	11mg per day for Men 19-50 years
Water	0.95% 35g	1.32% 49g	3700g per day for Men 19-50 years

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

• Whole-wheat Pita Bread has 1.9 times more Vitamin B5, 3.5 times more Vitamin B6 and 1.6 times more Vitamin E than Protein Bread.
• While Protein Bread contains 5.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 3.5 times more Vitamin B9 than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Protein Bread have similar amounts of Vitamin B1 per 300 kcal.
• Both Whole-wheat Pita Bread as well as Protein Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

• Whole-wheat Pita Bread has 1.3 times more Selenium than Protein Bread.
• While Protein Bread contains 8.8 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 2 times more Potassium and 1.3 times more Zinc than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Protein Bread have similar amounts of Magnesium, Manganese, Phosphorus and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Whole-wheat Pita Bread has 1.9 times more Sugars and 1.9 times more Fiber than Protein Bread.
• While Protein Bread contains 1.3 times more Protein than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Protein Bread have similar amounts of Energy, Omega 3, Omega 6 and Carbohydrate per 300 kcal.
• Both Whole-wheat Pita Bread as well as Protein Bread have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.