Comparing Nutrients in 7 ounces Oatmeal Bread VS Whole-wheat Pita Bread

Macros Ratio

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

Macro Nutrients

	Oatmeal Bread	Whole-wheat Pita Bread	Recommended Dietary Allowance
Energy	18.4% 534kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	9% 8.73g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	4.36% 1.4g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.2g	11.7% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	85.3% 111g	130g per day for Men 19-50 years
Sugars	22.3% 16g	7.86% 5.7g	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	21% 7.94g	32% 12g	38g per day for Men 19-50 years
Protein	29.8% 16.7g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Bread	Whole-wheat Pita Bread	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.22mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	40.5% 0.53mg	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	30.8% 123μg	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.5% 0.06μg	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	6.35% 0.95mg	8.07% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Bread	Whole-wheat Pita Bread	Recommended Dietary Allowance
Calcium	13% 131mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	64% 0.58mg	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	67% 5.36mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	150% 3.45mg	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	35.7% 250mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	88.8% 49μg	159% 87.3μg	55μg per day for Men 19-50 years
Sodium	59% 887mg	55.7% 835mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	1.97% 73g	1.64% 60.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oatmeal Bread VS Whole-wheat Pita Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Oatmeal Bread versus 7 oz of Whole-wheat Pita Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oatmeal Bread vs Whole-wheat Pita Bread:

• 7 ounces of Oatmeal Bread have 3 times more Vitamin B2 and 1.8 times more Vitamin B9 than Whole-wheat Pita Bread.
• While 7 oz of Whole-wheat Pita Bread contain 2.4 times more Vitamin B5, 3.9 times more Vitamin B6 and 1.3 times more Vitamin E than Oatmeal Bread.
• Both Oatmeal Bread and Whole-wheat Pita Bread provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• Both 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 seven ounces.

Comparing minerals per 7 ounces for Oatmeal Bread vs Whole-wheat Pita Bread:

• 7 ounces of Oatmeal Bread have 4.4 times more Calcium than Whole-wheat Pita Bread.
• While 7 oz of Whole-wheat Pita Bread contain 1.4 times more Copper, 1.9 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Selenium and 1.5 times more Zinc than Oatmeal Bread.
• Both Oatmeal Bread and Whole-wheat Pita Bread contain similar levels of Iron, Potassium and Sodium per seven ounces.
• 7 ounces of Whole-wheat Pita Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oatmeal Bread have 2.6 times more Fat, 3.4 times more Saturated Fat, 1.9 times more Omega 3, 1.6 times more Omega 6 and 2.8 times more Sugars than Whole-wheat Pita Bread.
• While 7 oz of Whole-wheat Pita Bread contain 1.5 times more Fiber than Oatmeal Bread.
• Both Oatmeal Bread and Whole-wheat Pita Bread offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.