Comparing Nutrients in 500 calories Whole-wheat Pita Bread VS Baked Red Potatoes

Weight per 500 calories

• Whole-wheat Pita Bread: 191g
• Baked Red Potatoes: 575g

Whole-wheat Pita Bread has 3 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Whole-wheat Pita Bread or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Whole-wheat Pita Bread	14%	6%	80%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Whole-wheat Pita Bread	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.36% 3.26g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	86.6% 113g	130g per day for Men 19-50 years
Sugars	7.55% 5.48g	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	30.6% 11.6g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Whole-wheat Pita Bread	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.4mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.7% 1.6mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	94% 1.2mg	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	38.8% 155μg	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	80.5% 72.4mg	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	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.23% 2.67μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole-wheat Pita Bread	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	2.86% 28.6mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	61.5% 0.55mg	111% 1mg	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	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	144% 3.32mg	43.2% 0.99mg	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	59% 414mg	700mg per day for Men 19-50 years
Potassium	9.54% 324mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	153% 84μg	NA	55μg per day for Men 19-50 years
Sodium	53.6% 803mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	1.58% 58.4g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Whole-wheat Pita Bread vs Baked Red Potatoes:

• Whole-wheat Pita Bread has 1.6 times more Vitamin B1 and 2.5 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Vitamin B2, 1.7 times more Vitamin B3, 2.4 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and 6 times more Vitamin K than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Baked Whole Red Potatoes have similar amounts of Vitamin B5 per 500 kcal.
• Both Whole-wheat Pita Bread as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Whole-wheat Pita Bread vs Baked Red Potatoes:

• Whole-wheat Pita Bread has 1.5 times more Iron, 3.3 times more Manganese, 11.6 times more Sodium and 1.3 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Calcium, 1.8 times more Copper, 9.7 times more Potassium and 7.5 times more Water than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Baked Whole Red Potatoes have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Whole-wheat Pita Bread has 6.8 times more Omega 6 and 1.4 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Sugars than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Baked Whole Red Potatoes have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 500 kcal.
• Both Whole-wheat Pita Bread as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.