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

Macros Ratio

	Protein	Fat	Carbs
Pumpernickel Bread	14%	11%	75%
Enriched White Pita Bread	13%	4%	83%

Macro Nutrients

	Pumpernickel Bread	Enriched White Pita Bread	Recommended Dietary Allowance
Energy	12.2% 354kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	9.55% 1.62g	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	51.8% 67.3g	60.7% 79g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	24.2% 9.2g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	22% 12.3g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Pumpernickel Bread	Enriched White 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	38.6% 0.46mg	70.8% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	41% 6.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	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	33% 132μg	38% 152μg	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	3.97% 0.6mg	2.83% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Enriched White Pita Bread	Recommended Dietary Allowance
Calcium	9.64% 96mg	12% 122mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	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	51% 4.07mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	80.4% 1.85mg	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	36% 252mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	63% 34.7μg	70% 38.4μg	55μg per day for Men 19-50 years
Sodium	56.3% 845mg	50.7% 760mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.45% 53.7g	1.23% 45.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpernickel Bread VS Enriched White Pita Bread per 5 oz

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

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

• 5 ounces of Pumpernickel Bread have 3.7 times more Vitamin B6 and 1.4 times more Vitamin E than Enriched White Pita Bread.
• While 5 oz of Enriched White Pita Bread contain 1.8 times more Vitamin B1 and 1.5 times more Vitamin B3 than Pumpernickel Bread.
• Both Pumpernickel Bread and Enriched White Pita Bread provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per five ounces.
• Both Pumpernickel Bread as well as Enriched White 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 Pumpernickel Bread vs Enriched White Pita Bread:

• 5 ounces of Pumpernickel Bread have 1.7 times more Copper, 2.1 times more Magnesium, 2.7 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium and 1.8 times more Zinc than Enriched White Pita Bread.
• While 5 oz of Enriched White Pita Bread contain 1.3 times more Calcium than Pumpernickel Bread.
• Both Pumpernickel Bread and Enriched White Pita Bread contain similar levels of Iron, Selenium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pumpernickel Bread have 2.6 times more Fat, 3.8 times more Omega 3, 2.2 times more Omega 6 and 3 times more Fiber than Enriched White Pita Bread.
• Both Pumpernickel Bread and Enriched White Pita 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