Comparing Nutrients in 300 calories Whole-wheat Pita Bread VS Fresh Orange juice

Weight per 300 calories

• Whole-wheat Pita Bread: 115g
• Fresh Orange juice: 667g

Whole-wheat Pita Bread has 5.8 times more energy per 100g than Fresh Orange juice. It has high energy density when compared to other foods. Raw Orange juice having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Whole-wheat Pita Bread	14%	6%	80%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Whole-wheat Pita Bread	Fresh Orange juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.96g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	6.74% 1.15g	1.14% 0.19g	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	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	4.53% 3.3g	77.2% 56g	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	19.5% 14g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 27.6g	g per day for Men 19-50 years
Fiber	18.4% 7g	3.5% 1.33g	38g per day for Men 19-50 years
Protein	20% 11.2g	8.33% 4.67g	56g per day for Men 19-50 years

Vitamins

	Whole-wheat Pita Bread	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.4% 66.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.3% 0.39mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.05% 0.092mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.3% 0.3mg	20.5% 0.27mg	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	50% 200μg	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	370% 333mg	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	1.78% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	0.56% 0.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole-wheat Pita Bread	Fresh Orange juice	Recommended Dietary Allowance
Calcium	1.7% 17mg	7.33% 73.3mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	32.6% 0.29mg	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	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	19% 79mg	17.5% 73.3mg	420mg per day for Men 19-50 years
Manganese	86.6% 2mg	4.06% 0.093mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	5.73% 195mg	39.2% 1333mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	1.2% 0.67μg	55μg per day for Men 19-50 years
Sodium	32% 482mg	0.44% 6.67mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	0.95% 35g	16% 589g	3700g per day for Men 19-50 years

Whole-wheat Pita Bread VS Fresh Orange Juice Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Whole-wheat Pita Bread vs Fresh Orange juice:

• 300 calories of Whole-wheat Pita Bread have 1.2 times more Vitamin B3 than Fresh Orange juice.
• While 300 kcal of Raw Orange juice contain more Vitamin A, 1.5 times more Vitamin B1, 2.2 times more Vitamin B2, 1.3 times more Vitamin B5, 5 times more Vitamin B9 and more Vitamin C than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Fresh Orange juice provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Whole-wheat Pita Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Whole-wheat Pita Bread as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Whole-wheat Pita Bread vs Fresh Orange juice:

• 300 calories of Whole-wheat Pita Bread have 2.6 times more Iron, 21.3 times more Manganese, 1.8 times more Phosphorus, 75.6 times more Selenium, 72.3 times more Sodium and 5.2 times more Zinc than Fresh Orange juice.
• While 300 kcal of Raw Orange juice contain 4.3 times more Calcium, 6.8 times more Potassium and 16.8 times more Water than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Fresh Orange juice contain similar levels of Copper and Magnesium per 300 calories.
• 300 calories of Whole-wheat Pita Bread lack sufficient amounts of Calcium and Potassium
• 300 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Whole-wheat Pita Bread have 5.9 times more Omega 6, 5.2 times more Fiber and 2.4 times more Protein than Fresh Orange juice.
• While 300 kcal of Raw Orange juice contain 17 times more Sugars than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Fresh Orange juice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Fresh Orange juice provide inadequate amounts of Omega 6 and Fiber
• Both Whole-wheat Pita Bread as well as Raw Orange juice provide inadequate amounts of Omega 3 in 300 calories.