Comparing Nutrients in 7 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	18.7% 544kcal	19% 546kcal	2900kcal per day for Men 19-50 years
Fat	9% 8.73g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.27g	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	80% 104g	85% 111g	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	22.5% 8.53g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	28% 15.7g	32.2% 18g	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	29.3% 0.35mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	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	17% 67.5μg	12% 47.6μg	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	0.22% 0.2mg	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	13% 131mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	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	45.4% 3.63mg	34.7% 2.78mg	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	43.2% 0.99mg	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	31% 216mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	51.6% 774mg	71% 1064mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	1.8% 66.7g	1.72% 63.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Raisin Bread VS White Pita Bread per 7 oz

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

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

• 7 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 7 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 seven ounces.
• Both Unenriched Raisin Bread as well as Unenriched White Pita Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

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

• 7 ounces of Raisin Bread have 1.3 times more Iron and 1.9 times more Potassium than White Pita Bread.
• While 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

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