Comparing Nutrients in 100 grams Whole-wheat Pita Bread VS Toasted Oatmeal Bread

Macros Ratio

	Protein	Fat	Carbs
Whole-wheat Pita Bread	14%	6%	80%
Toasted Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Whole-wheat Pita Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Energy	9.03% 262kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	3.25% 0.052g	6.75% 0.11g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	10.2% 1.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	40.5% 52.7g	130g per day for Men 19-50 years
Sugars	3.96% 2.87g	12% 8.84g	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	16% 6.1g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Whole-wheat Pita Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.8% 2.84mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	4.82% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	5.15% 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	8.75% 35μg	13.3% 53μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.33% 0.3mg	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	4.07% 0.61mg	3.53% 0.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole-wheat Pita Bread	Toasted Oatmeal Bread	Recommended Dietary Allowance
Calcium	1.5% 15mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	25.2% 0.23mg	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	38.3% 3.06mg	36.8% 2.94mg	8mg per day for Men 19-50 years
Magnesium	16.4% 69mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	44.4% 1.02mg	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	25.7% 180mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	4.53% 154mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	48.5% 26.7μg	55μg per day for Men 19-50 years
Sodium	28% 421mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	14% 1.52mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.83% 30.6g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole-wheat Pita Bread VS Toasted Oatmeal Bread per 100 g

Compare the macro and micronutrient content in 100 g of Whole-wheat Pita Bread versus 100 g of Toasted Oatmeal Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Whole-wheat Pita Bread vs Toasted Oatmeal Bread:

• 100 grams of Whole-wheat Pita Bread have 3.4 times more Vitamin B5 and 4 times more Vitamin B6 than Toasted Oatmeal Bread.
• While 100 g of Toasted Oatmeal Bread contain 2.9 times more Vitamin B2 and 1.5 times more Vitamin B9 than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Toasted Oatmeal Bread provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin E per 100 grams.
• Both Whole-wheat Pita Bread as well as Toasted Oatmeal Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Whole-wheat Pita Bread vs Toasted Oatmeal Bread:

• 100 grams of Whole-wheat Pita Bread have 1.3 times more Copper, 1.7 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Selenium and 1.4 times more Zinc than Toasted Oatmeal Bread.
• While 100 g of Toasted Oatmeal Bread contain 4.8 times more Calcium than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Toasted Oatmeal Bread contain similar levels of Iron, Potassium and Sodium per 100 grams.
• 100 grams of Whole-wheat Pita Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Whole-wheat Pita Bread have 1.4 times more Fiber than Toasted Oatmeal Bread.
• While 100 g of Toasted Oatmeal Bread contain 2.8 times more Fat, 3.7 times more Saturated Fat, 2.1 times more Omega 3, 1.7 times more Omega 6 and 3.1 times more Sugars than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Toasted Oatmeal Bread offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.