Comparing Nutrients in 100 grams Whole-wheat Pita Bread VS Protein Bread

Macros Ratio

	Protein	Fat	Carbs
Whole-wheat Pita Bread	14%	6%	80%
Protein Bread	20%	8%	72%

Macro Nutrients

	Whole-wheat Pita Bread	Protein Bread	Recommended Dietary Allowance
Energy	9.03% 262kcal	8.45% 245kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	3.25% 0.052g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	5.6% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	33.7% 43.8g	130g per day for Men 19-50 years
Sugars	3.96% 2.87g	2% 1.44g	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	7.9% 3g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Whole-wheat Pita Bread	Protein Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	30.3% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.8% 2.84mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	5.46% 0.071mg	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	29% 116μg	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	4.07% 0.61mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole-wheat Pita Bread	Protein Bread	Recommended Dietary Allowance
Calcium	1.5% 15mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	46.3% 0.42mg	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	52% 4.15mg	8mg per day for Men 19-50 years
Magnesium	16.4% 69mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	64% 1.47mg	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	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	9.47% 322mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	28% 421mg	27% 404mg	1500mg per day for Men 19-50 years
Zinc	14% 1.52mg	16.5% 1.82mg	11mg per day for Men 19-50 years
Water	0.83% 30.6g	1.1% 40g	3700g per day for Men 19-50 years

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

• Whole-wheat Pita Bread has 2 times more Vitamin B5, 3.7 times more Vitamin B6 and 1.7 times more Vitamin E than Protein Bread.
• While Protein Bread contains 4.9 times more Vitamin B2, 1.5 times more Vitamin B3 and 3.3 times more Vitamin B9 than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Protein Bread have similar amounts of Vitamin B1 and Vitamin K per 100 g.
• Both Whole-wheat Pita Bread as well as Protein Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

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

• Whole-wheat Pita Bread has 1.3 times more Selenium than Protein Bread.
• While Protein Bread contains 8.3 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.9 times more Potassium and 1.3 times more Water than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Protein Bread have similar amounts of Magnesium, Manganese, Phosphorus, Sodium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Whole-wheat Pita Bread has 1.3 times more Carbohydrate, 2 times more Sugars and 2 times more Fiber than Protein Bread.
• While Protein Bread contains 1.3 times more Fat and 1.6 times more Saturated Fat than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Protein Bread have similar amounts of Energy, Omega 3, Omega 6 and Protein per 100 g.
• Both Whole-wheat Pita Bread as well as Protein Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.