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Comparing Nutrients in 14 ounces Toasted Oatmeal BreadVS Enriched White Pita Bread

Macros Ratio

Protein Fat Carbs

Toasted Oatmeal Bread
13%
15%
72%
Enriched White Pita Bread
13%
4%
83%
14 oz ▼

Macro Nutrients

40%1159kcal
Energy
37.6%1091kcal
1159 kcalvs1091 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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19.6%19g
Fat
4.9%4.76g
19 gvs4.76 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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9.48%3.03g
Saturated Fat
2.06%0.66g
3.03 gvs0.66 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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26.8%0.43g
Omega 3
5.95%0.095g
0.43 gvs0.095 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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40.7%6.9g
Omega 6
12%2.03g
6.9 gvs2.03 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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161%209g
Carbohydrate
170%221g
209 gvs221 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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48.4%35g
Sugars
7.1%5.16g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
35 gvs5.16 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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45%17g
Fiber
23%8.73g
17 gvs8.73 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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65.2%36.5g
Protein
64.5%36g
36.5 gvs36 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

2.2%20μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
20 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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115%1.38mg
Vitamin B1
198%2.38mg
Thiamine
1.38 mgvs2.38 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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71.7%0.93mg
Vitamin B2
100%1.3mg
Riboflavin
0.93 mgvs1.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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76%12mg
Vitamin B3
115%18.4mg
Niacin, nicotinic acid, niacinamide
12 mgvs18.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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19%0.96mg
Vitamin B5
31.5%1.58mg
Pantothenic acid
0.96 mgvs1.58 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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20.5%0.27mg
Vitamin B6
10.4%0.13mg
Pyridoxine
0.27 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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52.6%210μg
Vitamin B9
106%425μg
Folates and Folic Acid
210 μgvs425 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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3.3%0.079μg
Vitamin B12
0%0μg
Cobalamin
0.079 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.32%1.2mg
Vitamin C
0%0mg
Ascorbic acid
1.2 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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14%2.1mg
Vitamin E
7.94%1.2mg
Tocopherols and Tocotrienols
2.1 mgvs1.2 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.62%6.75μg
Vitamin K
0.66%0.79μg
Phytomenadione or phylloquinone
6.75 μgvs0.79 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

28.6%286mg
Calcium
34%341mg
286 mgvs341 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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100%0.9mg
Copper
74%0.67mg
0.9 mgvs0.67 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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146%11.7mg
Iron
130%10.4mg
11.7 mgvs10.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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38.7%163mg
Magnesium
24.6%103mg
163 mgvs103 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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176%4.06mg
Manganese
83%1.9mg
4.06 mgvs1.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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77.7%544mg
Phosphorus
55%385mg
544 mgvs385 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18%611mg
Potassium
14%476mg
611 mgvs476 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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193%106μg
Selenium
196%108μg
106 μgvs108 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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129%1929mg
Sodium
142%2127mg
1929 mgvs2127 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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40%4.4mg
Zinc
30.3%3.33mg
4.4 mgvs3.33 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.35%124g
Water
3.44%127g
124 gvs127 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Toasted Oatmeal Bread vs Enriched White Pita Bread:
Comparing minerals per 14 ounces for Toasted Oatmeal Bread vs Enriched White Pita Bread:
Comparison of macro-nutrients per 14 ounces:



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