Comparing Nutrients in 100 calories Oatmeal Bread VS Whole-wheat Pita Bread

Weight per 100 calories

• Oatmeal Bread: 37.2g
• Whole-wheat Pita Bread: 38.2g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Oatmeal Bread or Whole-wheat Pita Bread?

Macros Ratio

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

Macro Nutrients

	Oatmeal Bread	Whole-wheat Pita Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.64g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	2.32% 0.037g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	4.17% 3.03g	1.5% 1.1g	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	3.9% 1.5g	6.13% 2.33g	38g per day for Men 19-50 years
Protein	5.58% 3.12g	6.68% 3.74g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Bread	Whole-wheat Pita Bread	Recommended Dietary Allowance
Vitamin A	0.21% 1.86μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.86% 0.089mg	2.35% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	6.77% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.54% 0.13mg	6.34% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.94% 0.025mg	7.8% 0.1mg	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	5.76% 23μg	3.34% 13.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.46% 0.011μg	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	1.2% 0.18mg	1.55% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.46% 0.56μg	0.45% 0.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Bread	Whole-wheat Pita Bread	Recommended Dietary Allowance
Calcium	2.45% 24.5mg	0.57% 5.73mg	1000mg per day for Men 19-50 years
Copper	8.63% 0.078mg	12.3% 0.11mg	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	12.5% 1mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	3.27% 13.8mg	6.27% 26.3mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	29% 0.66mg	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	6.7% 47mg	9.8% 68.7mg	700mg per day for Men 19-50 years
Potassium	1.55% 52.8mg	1.9% 65mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.14μg	30.5% 16.8μg	55μg per day for Men 19-50 years
Sodium	11% 166mg	10.7% 161mg	1500mg per day for Men 19-50 years
Zinc	3.45% 0.38mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.32% 11.7g	3700g per day for Men 19-50 years

Oatmeal Bread VS Whole-wheat Pita Bread Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oatmeal Bread or Whole-wheat Pita Bread?

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

• 100 calories of Oatmeal Bread have 2.9 times more Vitamin B2 and 1.7 times more Vitamin B9 than Whole-wheat Pita Bread.
• While 100 kcal of Whole-wheat Pita Bread contain 2.5 times more Vitamin B5 and 4 times more Vitamin B6 than Oatmeal Bread.
• Both Oatmeal Bread and Whole-wheat Pita Bread provide similar amounts of Vitamin B1 and Vitamin B3 per 100 calories.
• 100 calories of Oatmeal Bread have insufficient amounts of Vitamin B6
• Both Oatmeal Bread as well as Whole-wheat Pita Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

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

• 100 calories of Oatmeal Bread have 4.3 times more Calcium than Whole-wheat Pita Bread.
• While 100 kcal of Whole-wheat Pita Bread contain 1.4 times more Copper, 1.9 times more Magnesium, 1.9 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Selenium and 1.5 times more Zinc than Oatmeal Bread.
• Both Oatmeal Bread and Whole-wheat Pita Bread contain similar levels of Iron and Sodium per 100 calories.
• 100 calories of Whole-wheat Pita Bread lack sufficient amounts of Calcium
• Both Oatmeal Bread as well as Whole-wheat Pita Bread lack sufficient amounts of Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oatmeal Bread have 1.9 times more Omega 3, 1.6 times more Omega 6 and 2.8 times more Sugars than Whole-wheat Pita Bread.
• While 100 kcal of Whole-wheat Pita Bread contain 1.6 times more Fiber than Oatmeal Bread.
• Both Oatmeal Bread and Whole-wheat Pita Bread offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Whole-wheat Pita Bread provide inadequate amounts of Omega 3