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

Macros Ratio

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

Macro Nutrients

	Enriched White Pita Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Energy	13.4% 390kcal	14.3% 414kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	9.57% 0.15g	1.6g per day for Men 19-50 years
Omega 6	4.26% 0.72g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.7% 79g	57.5% 74.7g	130g per day for Men 19-50 years
Sugars	2.54% 1.84g	17.3% 12.5g	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	8.2% 3.1g	16% 6.1g	38g per day for Men 19-50 years
Protein	23% 13g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Enriched White Pita Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.8% 0.85mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.57mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	6.83% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	7.3% 0.095mg	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	38% 152μg	18.8% 75μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.47% 0.43mg	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	2.83% 0.43mg	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched White Pita Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Calcium	12% 122mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	35.8% 0.32mg	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	46.4% 3.7mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	63% 1.45mg	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	19.6% 137mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	6.42% 218mg	3400mg per day for Men 19-50 years
Selenium	70% 38.4μg	69% 38μg	55μg per day for Men 19-50 years
Sodium	50.7% 760mg	46% 689mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	1.23% 45.5g	1.2% 44.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched White Pita Bread VS Toasted Oatmeal Bread per 5 oz

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

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

• 5 ounces of Enriched White Pita Bread have 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.6 times more Vitamin B5 and 2 times more Vitamin B9 than Toasted Oatmeal Bread.
• While 5 oz of Toasted Oatmeal Bread contain 2 times more Vitamin B6 and 1.8 times more Vitamin E than Enriched White Pita Bread.
• Both Enriched White Pita Bread as well as Toasted Oatmeal 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 Enriched White Pita Bread vs Toasted Oatmeal Bread:

• 5 oz of Toasted Oatmeal Bread contain 1.4 times more Copper, 1.6 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Enriched White Pita Bread.
• Both Enriched White Pita Bread and Toasted Oatmeal Bread contain similar levels of Calcium, Iron, Selenium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toasted Oatmeal Bread contain 4 times more Fat, 4.6 times more Saturated Fat, 4.5 times more Omega 3, 3.4 times more Omega 6, 6.8 times more Sugars and 2 times more Fiber than Enriched White Pita Bread.
• Both Enriched White Pita Bread and Toasted Oatmeal Bread offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Enriched White Pita Bread provide inadequate amounts of Omega 3