Comparing Nutrients in 5 ounces Raisin Bread VS White Pita Bread

Macros Ratio

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

Macro Nutrients

	Raisin Bread	White Pita Bread	Recommended Dietary Allowance
Energy	13.4% 388kcal	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	4.8% 1.53g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	5.34% 0.91g	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	57% 74g	60.7% 79g	130g per day for Men 19-50 years
Sugars	NA	NA	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	8.2% 3.1g	38g per day for Men 19-50 years
Protein	20% 11g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Raisin Bread	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	21% 0.25mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.2% 2.1mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.52% 0.098mg	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	12% 48μg	8.5% 34μg	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	0.16% 0.14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raisin Bread	White Pita Bread	Recommended Dietary Allowance
Calcium	9.36% 94mg	12% 122mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	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	32.4% 2.6mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	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	22% 155mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	9.46% 322mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	37% 553mg	50.7% 760mg	1500mg per day for Men 19-50 years
Zinc	9.28% 1.02mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.3% 47.6g	1.23% 45.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Raisin Bread VS White Pita Bread per 5 oz

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

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

• 5 ounces of Raisin Bread have 1.8 times more Vitamin B2, 2 times more Vitamin B6 and 1.4 times more Vitamin B9 than White Pita Bread.
• While 5 oz of Unenriched White Pita Bread contain 1.5 times more Vitamin B1 and 1.4 times more Vitamin B3 than Unenriched Raisin Bread.
• Both Raisin Bread and White Pita Bread provide similar amounts of Vitamin B5 per five ounces.
• Both Unenriched Raisin Bread as well as Unenriched White Pita Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Raisin Bread vs White Pita Bread:

• 5 ounces of Raisin Bread have 1.3 times more Iron and 1.9 times more Potassium than White Pita Bread.
• While 5 oz of Unenriched White Pita Bread contain 1.3 times more Calcium and 1.4 times more Sodium than Unenriched Raisin Bread.
• Both Raisin Bread and White Pita Bread contain similar levels of Copper, Magnesium, Manganese, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raisin Bread have 3.7 times more Fat, 6.5 times more Saturated Fat, 1.6 times more Omega 3, 1.3 times more Omega 6 and 2 times more Fiber than White Pita Bread.
• Both Raisin Bread and White Pita Bread offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of White Pita Bread provide inadequate amounts of Omega 3