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

Weight per 500 calories

• Whole-wheat Pita Bread: 191g
• Toasted Oatmeal Bread: 171g

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

Discover which food has more nutrients per 500 calories - Whole-wheat Pita Bread or Toasted Oatmeal Bread?

Macros Ratio

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

Macro Nutrients

	Whole-wheat Pita Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.36% 3.26g	8.47% 8.2g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	11.6% 0.18g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	17.5% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	69.4% 90g	130g per day for Men 19-50 years
Sugars	7.55% 5.48g	21% 15g	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	30.6% 11.6g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	28% 15.8g	56g per day for Men 19-50 years

Vitamins

	Whole-wheat Pita Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.95% 8.56μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.4mg	33% 5.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.7% 1.6mg	8.25% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	8.83% 0.11mg	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	16.7% 66.8μg	22.7% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.43% 0.034μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.57% 0.51mg	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	7.76% 1.16mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.23% 2.67μg	2.43% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole-wheat Pita Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Calcium	2.86% 28.6mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	61.5% 0.55mg	43% 0.39mg	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	73% 5.84mg	63% 5.03mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	16.7% 70.2mg	420mg per day for Men 19-50 years
Manganese	144% 3.32mg	76% 1.75mg	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	49% 344mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	9.54% 324mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	153% 84μg	83% 45.7μg	55μg per day for Men 19-50 years
Sodium	53.6% 803mg	55.5% 832mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	1.58% 58.4g	1.44% 53.4g	3700g per day for Men 19-50 years

Whole-wheat Pita Bread VS Toasted Oatmeal Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Whole-wheat Pita Bread or Toasted Oatmeal Bread?

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

• 500 calories of Whole-wheat Pita Bread have 3.8 times more Vitamin B5 and 4.4 times more Vitamin B6 than Toasted Oatmeal Bread.
• While 500 kcal of Toasted Oatmeal Bread contain 2.6 times more Vitamin B2 and 1.4 times more Vitamin B9 than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Toasted Oatmeal Bread provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Toasted Oatmeal Bread have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Whole-wheat Pita Bread as well as Toasted Oatmeal Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Whole-wheat Pita Bread have 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 Toasted Oatmeal Bread.
• While 500 kcal of Toasted Oatmeal Bread contain 4.3 times more Calcium than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Toasted Oatmeal Bread contain similar levels of Iron and Sodium per 500 calories.
• 500 calories of Whole-wheat Pita Bread lack sufficient amounts of Calcium
• Both Whole-wheat Pita Bread as well as Toasted Oatmeal Bread lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Whole-wheat Pita Bread have 1.6 times more Fiber than Toasted Oatmeal Bread.
• While 500 kcal of Toasted Oatmeal Bread contain 1.9 times more Omega 3, 1.6 times more Omega 6 and 2.8 times more Sugars than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Toasted Oatmeal Bread offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Whole-wheat Pita Bread provide inadequate amounts of Omega 3