Comparing Nutrients in 7 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	17% 496kcal	19% 546kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	5.97% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.5% 94g	85% 111g	130g per day for Men 19-50 years
Sugars	1.45% 1.05g	3.56% 2.58g	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	34% 13g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	31% 17.3g	32.2% 18g	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	54% 0.65mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.6% 0.61mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.13mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	5.2% 0.067mg	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	46% 185μg	53% 212μg	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	5.56% 0.83mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 7 ounces of Pumpernickel Bread have 3.7 times more Vitamin B6 and 1.4 times more Vitamin E than Enriched White Pita Bread.
• While 7 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 seven 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 seven ounces.

Comparing minerals per 7 ounces for Pumpernickel Bread vs Enriched White Pita Bread:

• 7 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 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 seven ounces.
• 7 ounces of Enriched White Pita Bread provide inadequate amounts of Omega 3