Comparing Nutrients in 7 ounces White Pita Bread VS Raisin Bread

Macros Ratio

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

Macro Nutrients

	White Pita Bread	Raisin Bread	Recommended Dietary Allowance
Energy	19% 546kcal	18.7% 544kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	9% 8.73g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	5.97% 1g	7.5% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	80% 104g	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	11.5% 4.37g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	32.2% 18g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	White Pita Bread	Raisin Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	29.3% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	10.5% 0.14mg	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% 47.6μg	17% 67.5μg	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	0.22% 0.2mg	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

	White Pita Bread	Raisin Bread	Recommended Dietary Allowance
Calcium	17% 171mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	43.7% 0.39mg	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	34.7% 2.78mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	43.2% 0.99mg	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	31% 216mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	71% 1064mg	51.6% 774mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	1.72% 63.7g	1.8% 66.7g	3700g per day for Men 19-50 years

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

• Unenriched White Pita Bread has 1.5 times more Vitamin B1 and 1.4 times more Vitamin B3 than Unenriched Raisin Bread.
• While Unenriched Raisin Bread contains 1.8 times more Vitamin B2, 2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Unenriched White Pita Bread.
• Both Unenriched White Pita Bread and Unenriched Raisin Bread have similar amounts of Vitamin B5 per 7 oz.
• Both Unenriched White Pita Bread as well as Unenriched Raisin Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for White Pita Bread vs Raisin Bread:

• Unenriched White Pita Bread has 1.3 times more Calcium and 1.4 times more Sodium than Unenriched Raisin Bread.
• While Unenriched Raisin Bread contains 1.3 times more Iron and 1.9 times more Potassium than Unenriched White Pita Bread.
• Both Unenriched White Pita Bread and Unenriched Raisin Bread have similar amounts of Copper, Magnesium, Manganese, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Unenriched Raisin Bread contains 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 Unenriched White Pita Bread.
• Both Unenriched White Pita Bread and Unenriched Raisin Bread have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Unenriched White Pita Bread as well as Unenriched Raisin Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.