Comparing Nutrients in 7 ounces Enriched White Pita Bread VS Pumpernickel Bread

Macros Ratio

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

Macro Nutrients

	Enriched White Pita Bread	Pumpernickel Bread	Recommended Dietary Allowance
Energy	19% 546kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	6.34% 6.15g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	5.97% 1g	13.4% 2.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	72.5% 94g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	1.45% 1.05g	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	11.5% 4.37g	34% 13g	38g per day for Men 19-50 years
Protein	32.2% 18g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Enriched White Pita Bread	Pumpernickel Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	46.6% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	38.3% 6.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	19.2% 0.25mg	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	53% 212μg	46% 185μg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched White Pita Bread	Pumpernickel Bread	Recommended Dietary Allowance
Calcium	17% 171mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	63.3% 0.57mg	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	65% 5.2mg	71% 5.7mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	113% 2.6mg	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	27.5% 192mg	50.5% 353mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	98% 53.8μg	88.4% 48.6μg	55μg per day for Men 19-50 years
Sodium	71% 1064mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	1.72% 63.7g	2.03% 75.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched White Pita Bread VS Pumpernickel Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Enriched White Pita Bread versus 7 oz of Pumpernickel Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Enriched White Pita Bread vs Pumpernickel Bread:

• 7 ounces of Enriched White Pita Bread have 1.8 times more Vitamin B1 and 1.5 times more Vitamin B3 than Pumpernickel Bread.
• While 7 oz of Pumpernickel Bread contain 3.7 times more Vitamin B6 and 1.4 times more Vitamin E than Enriched White Pita Bread.
• Both Enriched White Pita Bread and Pumpernickel Bread provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per seven ounces.
• Both Enriched White Pita Bread as well as Pumpernickel 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 Enriched White Pita Bread vs Pumpernickel Bread:

• 7 ounces of Enriched White Pita Bread have 1.3 times more Calcium than Pumpernickel Bread.
• While 7 oz of Pumpernickel Bread contain 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.
• Both Enriched White Pita Bread and Pumpernickel Bread contain similar levels of Iron, Selenium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Pumpernickel Bread contain 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 Enriched White Pita Bread and Pumpernickel Bread offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• 7 ounces of Enriched White Pita Bread provide inadequate amounts of Omega 3