Comparing Nutrients in 5 ounces Oatmeal Bread VS Enriched White Pita Bread

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Bread	13%	15%	72%
Enriched White Pita Bread	13%	4%	83%

Macro Nutrients

	Oatmeal Bread	Enriched White Pita Bread	Recommended Dietary Allowance
Energy	13% 381kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.24g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	8.86% 0.14g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	4.26% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	60.7% 79g	130g per day for Men 19-50 years
Sugars	16% 11.5g	2.54% 1.84g	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	15% 5.67g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	21.3% 12g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Bread	Enriched White Pita Bread	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	70.8% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.45mg	41% 6.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	3.7% 0.048mg	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	22% 88μg	38% 152μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.77% 0.043μg	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	4.54% 0.68mg	2.83% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Bread	Enriched White Pita Bread	Recommended Dietary Allowance
Calcium	9.36% 94mg	12% 122mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	26.5% 0.24mg	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	48% 3.83mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	29.6% 0.68mg	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	25.5% 179mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	63.4% 35μg	70% 38.4μg	55μg per day for Men 19-50 years
Sodium	42.2% 634mg	50.7% 760mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.4% 52g	1.23% 45.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oatmeal Bread vs Enriched White Pita Bread:

• Oatmeal Bread has 2 times more Vitamin B6, more Vitamin B12, 1.6 times more Vitamin E and 7.5 times more Vitamin K than Enriched White Pita Bread.
• While Enriched White Pita Bread contains 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.7 times more Vitamin B9 than Oatmeal Bread.
• Both Oatmeal Bread and Enriched White Pita Bread have similar amounts of Vitamin B5 per 5 oz.
• Both Oatmeal Bread as well as Enriched White Pita Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oatmeal Bread vs Enriched White Pita Bread:

• Oatmeal Bread has 1.2 times more Copper, 1.4 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus and 1.2 times more Zinc than Enriched White Pita Bread.
• While Enriched White Pita Bread contains 1.3 times more Calcium than Oatmeal Bread.
• Both Oatmeal Bread and Enriched White Pita Bread have similar amounts of Iron, Potassium, Selenium and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oatmeal Bread has 3.7 times more Fat, 4.2 times more Saturated Fat, 4.2 times more Omega 3, 3.1 times more Omega 6, 6.3 times more Sugars and 1.8 times more Fiber than Enriched White Pita Bread.
• Both Oatmeal Bread and Enriched White Pita Bread have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Oatmeal Bread as well as Enriched White Pita Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.