Comparing Nutrients in 5 ounces Toasted Oatmeal Bread VS Whole-wheat Pita Bread

Macros Ratio

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

Macro Nutrients

	Toasted Oatmeal Bread	Whole-wheat Pita Bread	Recommended Dietary Allowance
Energy	14.3% 414kcal	13% 371kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	9.57% 0.15g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	8.35% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.5% 74.7g	61% 79.2g	130g per day for Men 19-50 years
Sugars	17.3% 12.5g	5.6% 4.07g	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	16% 6.1g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	23.3% 13g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Toasted Oatmeal Bread	Whole-wheat 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	41% 0.49mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	25% 4.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.83% 0.34mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	29% 0.38mg	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	18.8% 75μg	12.4% 49.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.2% 0.028μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.47% 0.43mg	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% 0.75mg	5.76% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oatmeal Bread	Whole-wheat Pita Bread	Recommended Dietary Allowance
Calcium	10.2% 102mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	35.8% 0.32mg	45.7% 0.41mg	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	52% 4.17mg	54.2% 4.34mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	23.3% 98mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	107% 2.47mg	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	27.7% 194mg	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	6.42% 218mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	113% 62.4μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	39.8% 597mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	19.6% 2.15mg	11mg per day for Men 19-50 years
Water	1.2% 44.2g	1.17% 43.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Oatmeal Bread VS Whole-wheat Pita Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Oatmeal Bread versus 5 oz of Whole-wheat Pita Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toasted Oatmeal Bread vs Whole-wheat Pita Bread:

• 5 ounces of Toasted Oatmeal Bread have 2.9 times more Vitamin B2 and 1.5 times more Vitamin B9 than Whole-wheat Pita Bread.
• While 5 oz of Whole-wheat Pita Bread contain 3.4 times more Vitamin B5 and 4 times more Vitamin B6 than Toasted Oatmeal Bread.
• Both Toasted Oatmeal Bread and Whole-wheat Pita Bread provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin E per five ounces.
• Both Toasted Oatmeal Bread as well as Whole-wheat Pita Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Toasted Oatmeal Bread vs Whole-wheat Pita Bread:

• 5 ounces of Toasted Oatmeal Bread have 4.8 times more Calcium than Whole-wheat Pita Bread.
• While 5 oz of Whole-wheat Pita Bread contain 1.3 times more Copper, 1.7 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Selenium and 1.4 times more Zinc than Toasted Oatmeal Bread.
• Both Toasted Oatmeal Bread and Whole-wheat Pita Bread contain similar levels of Iron, Potassium and Sodium per five ounces.
• 5 ounces of Whole-wheat Pita Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Oatmeal Bread have 2.8 times more Fat, 3.7 times more Saturated Fat, 2.1 times more Omega 3, 1.7 times more Omega 6 and 3.1 times more Sugars than Whole-wheat Pita Bread.
• While 5 oz of Whole-wheat Pita Bread contain 1.4 times more Fiber than Toasted Oatmeal Bread.
• Both Toasted Oatmeal Bread and Whole-wheat Pita Bread offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.