Comparing Nutrients in 100 grams 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	9.5% 275kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	5.75% 0.092g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	6.74% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 55.7g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	0.73% 0.53g	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	5.8% 2.2g	17% 6.5g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	15.5% 8.7g	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	50% 0.6mg	27.3% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.63mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	8.1% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	9.7% 0.13mg	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	26.8% 107μg	23.3% 93μg	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	2% 0.3mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0.67% 0.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched White Pita Bread	Pumpernickel Bread	Recommended Dietary Allowance
Calcium	8.6% 86mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	32% 0.29mg	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	32.8% 2.62mg	36% 2.87mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	56.7% 1.3mg	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	14% 97mg	25.4% 178mg	700mg per day for Men 19-50 years
Potassium	3.53% 120mg	6.1% 208mg	3400mg per day for Men 19-50 years
Selenium	49.3% 27μg	44.5% 24.5μg	55μg per day for Men 19-50 years
Sodium	35.7% 536mg	39.7% 596mg	1500mg per day for Men 19-50 years
Zinc	7.64% 0.84mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	0.87% 32g	1.02% 38g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Enriched White Pita Bread vs Pumpernickel Bread:

• Enriched White Pita Bread has 1.8 times more Vitamin B1 and 1.5 times more Vitamin B3 than Pumpernickel Bread.
• While Pumpernickel Bread contains 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 have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 100 g.
• 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 100 g.

Comparing minerals per 100 grams for Enriched White Pita Bread vs Pumpernickel Bread:

• Enriched White Pita Bread has 1.3 times more Calcium than Pumpernickel Bread.
• While Pumpernickel Bread contains 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 have similar amounts of Iron, Selenium, Sodium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Enriched White Pita Bread has 2.5 times more Sugars than Pumpernickel Bread.
• While Pumpernickel Bread contains 2.6 times more Fat, 2.6 times more Saturated 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 have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Enriched White Pita Bread as well as Pumpernickel Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.