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

Weight per 500 calories

• Pumpernickel Bread: 200g
• Whole-wheat Pita Bread: 191g

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

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

Macros Ratio

	Protein	Fat	Carbs
Pumpernickel Bread	14%	11%	75%
Whole-wheat Pita Bread	14%	6%	80%

Macro Nutrients

	Pumpernickel Bread	Whole-wheat Pita Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	3.36% 3.26g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.87g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	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	73% 95g	82% 107g	130g per day for Men 19-50 years
Sugars	1.46% 1.06g	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	34.2% 13g	30.6% 11.6g	38g per day for Men 19-50 years
Protein	31% 17.4g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Pumpernickel Bread	Whole-wheat Pita Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.5% 0.65mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.6% 6.2mg	34% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	31.7% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	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	46.5% 186μg	16.7% 66.8μg	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	5.6% 0.84mg	7.76% 1.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.33% 1.6μg	2.23% 2.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Whole-wheat Pita Bread	Recommended Dietary Allowance
Calcium	13.6% 136mg	2.86% 28.6mg	1000mg per day for Men 19-50 years
Copper	63.8% 0.57mg	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	71.8% 5.74mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	25.7% 108mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	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	51% 356mg	49% 344mg	700mg per day for Men 19-50 years
Potassium	12.2% 416mg	9.54% 324mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	153% 84μg	55μg per day for Men 19-50 years
Sodium	79.5% 1192mg	53.6% 803mg	1500mg per day for Men 19-50 years
Zinc	27% 2.96mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	2.05% 75.8g	1.58% 58.4g	3700g per day for Men 19-50 years

Pumpernickel Bread VS Whole-wheat Pita Bread Nutrients Per 500 Kcal

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

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

• 500 calories of Pumpernickel Bread have 4 times more Vitamin B2 and 2.8 times more Vitamin B9 than Whole-wheat Pita Bread.
• While 500 kcal of Whole-wheat Pita Bread contain 2 times more Vitamin B5 and 2 times more Vitamin B6 than Pumpernickel Bread.
• Both Pumpernickel Bread and Whole-wheat Pita Bread provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• Both Pumpernickel Bread as well as Whole-wheat Pita 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 Pumpernickel Bread vs Whole-wheat Pita Bread:

• 500 calories of Pumpernickel Bread have 4.8 times more Calcium, 1.3 times more Potassium and 1.5 times more Sodium than Whole-wheat Pita Bread.
• While 500 kcal of Whole-wheat Pita Bread contain 1.3 times more Manganese and 1.7 times more Selenium than Pumpernickel Bread.
• Both Pumpernickel Bread and Whole-wheat Pita Bread contain similar levels of Copper, Iron, Magnesium, Phosphorus and Zinc per 500 calories.
• 500 calories of Whole-wheat Pita Bread lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pumpernickel Bread have 1.9 times more Omega 3 than Whole-wheat Pita Bread.
• Both Pumpernickel Bread and Whole-wheat Pita Bread offer comparable quantities of Energy, Omega 6, Carbohydrate, Fiber and Protein per 500 calories.
• 500 calories of Whole-wheat Pita Bread provide inadequate amounts of Omega 3