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

Weight per 500 calories

• Whole-wheat Pita Bread: 191g
• Protein Bread: 204g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.36% 3.26g	4.63% 4.5g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	7.53% 0.12g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	11.4% 1.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	68.8% 89.4g	130g per day for Men 19-50 years
Sugars	7.55% 5.48g	4.05% 2.94g	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	16% 6.12g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	44% 24.7g	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	54% 0.65mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	62% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.4mg	54.7% 8.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.7% 1.6mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	11% 0.14mg	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	59% 237μg	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	7.76% 1.16mg	4.9% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.23% 2.67μg	2.2% 2.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole-wheat Pita Bread	Protein Bread	Recommended Dietary Allowance
Calcium	2.86% 28.6mg	25.3% 253mg	1000mg per day for Men 19-50 years
Copper	61.5% 0.55mg	95% 0.85mg	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	106% 8.47mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	31.6% 133mg	420mg per day for Men 19-50 years
Manganese	144% 3.32mg	131% 3mg	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	54% 378mg	700mg per day for Men 19-50 years
Potassium	9.54% 324mg	19.3% 657mg	3400mg per day for Men 19-50 years
Selenium	153% 84μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	53.6% 803mg	55% 824mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	33.8% 3.7mg	11mg per day for Men 19-50 years
Water	1.58% 58.4g	2.2% 81.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Whole-wheat Pita Bread as well as Protein Bread have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.