Comparing Nutrients in 500 calories Oatmeal Bread VS Whole-wheat Pita Bread

Weight per 500 calories

• Oatmeal Bread: 186g
• Whole-wheat Pita Bread: 191g

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

Which food has more nutrients per 500 calories - Oatmeal Bread or Whole-wheat Pita Bread?

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Bread	13%	15%	72%
Whole-wheat Pita Bread	14%	6%	80%

Macro Nutrients

	Oatmeal Bread	Whole-wheat Pita Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.43% 8.18g	3.36% 3.26g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.98g	11.2% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.3% 90g	82% 107g	130g per day for Men 19-50 years
Sugars	21% 15g	7.55% 5.48g	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	19.6% 7.43g	30.6% 11.6g	38g per day for Men 19-50 years
Protein	28% 15.6g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Bread	Whole-wheat Pita Bread	Recommended Dietary Allowance
Vitamin A	1.03% 9.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.83mg	34% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	31.7% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.72% 0.13mg	39% 0.51mg	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% 115μg	16.7% 66.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.32% 0.056μg	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	5.95% 0.89mg	7.76% 1.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.32% 2.8μg	2.23% 2.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Bread	Whole-wheat Pita Bread	Recommended Dietary Allowance
Calcium	12.3% 123mg	2.86% 28.6mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	61.5% 0.55mg	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	62.7% 5mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	16.4% 68.8mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	144% 3.32mg	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	33.5% 234mg	49% 344mg	700mg per day for Men 19-50 years
Potassium	7.76% 264mg	9.54% 324mg	3400mg per day for Men 19-50 years
Selenium	83% 45.7μg	153% 84μg	55μg per day for Men 19-50 years
Sodium	55.4% 831mg	53.6% 803mg	1500mg per day for Men 19-50 years
Zinc	17.2% 1.9mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	1.84% 68.2g	1.58% 58.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oatmeal Bread vs Whole-wheat Pita Bread:

• Oatmeal Bread has 2.9 times more Vitamin B2 and 1.7 times more Vitamin B9 than Whole-wheat Pita Bread.
• While Whole-wheat Pita Bread contains 2.5 times more Vitamin B5, 4 times more Vitamin B6 and 1.3 times more Vitamin E than Oatmeal Bread.
• Both Oatmeal Bread and Whole-wheat Pita Bread have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Oatmeal Bread as well as Whole-wheat Pita Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Oatmeal Bread vs Whole-wheat Pita Bread:

• Oatmeal Bread has 4.3 times more Calcium than Whole-wheat Pita Bread.
• While Whole-wheat Pita Bread contains 1.4 times more Copper, 1.9 times more Magnesium, 1.9 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Selenium and 1.5 times more Zinc than Oatmeal Bread.
• Both Oatmeal Bread and Whole-wheat Pita Bread have similar amounts of Iron, Potassium and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oatmeal Bread has 2.5 times more Fat, 1.9 times more Omega 3, 1.6 times more Omega 6 and 2.8 times more Sugars than Whole-wheat Pita Bread.
• While Whole-wheat Pita Bread contains 1.6 times more Fiber than Oatmeal Bread.
• Both Oatmeal Bread and Whole-wheat Pita Bread have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Oatmeal Bread as well as Whole-wheat Pita Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.