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Nutrition Facts Comparison Tool

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Whole Wheat Pita
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Whole Wheat Bread
×
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English Muffins Plain Enriched With Ca Prop (Includes Sourdough)
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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Whole Wheat Pita 1 pita, small (4 inch dia) (x1) 4% DV 73 calories
  • Whole Wheat Bread 2 slices (x1) 8% DV 161 calories
  • English Muffins Plain Enriched With Ca Prop (Includes Sourdough) 1 oz (x1) 3% DV 64 calories
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Fat Comparison


65g = Full Bar. (~ = missing data)
  • Whole Wheat Pita 1 pita, small (4 inch dia) (x1) 1% DV 0.5g
  • Whole Wheat Bread 2 slices (x1) 3% DV 2.2g
  • English Muffins Plain Enriched With Ca Prop (Includes Sourdough) 1 oz (x1) 1% DV 0.5g
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Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Whole Wheat Pita 1 pita, small (4 inch dia) (x1) 5% DV 15.6g
  • Whole Wheat Bread 2 slices (x1) 9% DV 27.3g
  • English Muffins Plain Enriched With Ca Prop (Includes Sourdough) 1 oz (x1) 4% DV 12.5g
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Protein Comparison


50g = Full Bar. (~ = missing data)
  • Whole Wheat Pita 1 pita, small (4 inch dia) (x1) 5% DV 2.7g
  • Whole Wheat Bread 2 slices (x1) 16% DV 8g
  • English Muffins Plain Enriched With Ca Prop (Includes Sourdough) 1 oz (x1) 5% DV 2.5g
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Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Whole Wheat Pita 1 pita, small (4 inch dia) (x1) 0% DV 0mg
  • Whole Wheat Bread 2 slices (x1) 0% DV 0mg
  • English Muffins Plain Enriched With Ca Prop (Includes Sourdough) 1 oz (x1) 0% DV 0mg
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Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Whole Wheat Pita 1 pita, small (4 inch dia) (x1) 6% DV 1.7g
  • Whole Wheat Bread 2 slices (x1) 14% DV 3.8g
  • English Muffins Plain Enriched With Ca Prop (Includes Sourdough) 1 oz (x1) 4% DV 1g
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Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Whole Wheat Pita 1 pita, small (4 inch dia) (x1) 2% DV 0.8g
  • Whole Wheat Bread 2 slices (x1) 6% DV 2.8g
  • English Muffins Plain Enriched With Ca Prop (Includes Sourdough) 1 oz (x1) 2% DV 1g
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Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Whole Wheat Pita 1 pita, small (4 inch dia) (x1) 5% DV 0.9mg
  • Whole Wheat Bread 2 slices (x1) 9% DV 1.6mg
  • English Muffins Plain Enriched With Ca Prop (Includes Sourdough) 1 oz (x1) 6% DV 1.1mg
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Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Whole Wheat Pita 1 pita, small (4 inch dia) (x1) 0% DV 4.2mg
  • Whole Wheat Bread 2 slices (x1) 8% DV 103mg
  • English Muffins Plain Enriched With Ca Prop (Includes Sourdough) 1 oz (x1) 4% DV 46.3mg
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Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Whole Wheat Pita 1 pita, small (4 inch dia) (x1) 1% DV 47.6mg
  • Whole Wheat Bread 2 slices (x1) 3% DV 162.6mg
  • English Muffins Plain Enriched With Ca Prop (Includes Sourdough) 1 oz (x1) 1% DV 31mg
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Table Legend

  1. Whole Wheat Pita
  2. Whole Wheat Bread
  3. English Muffins Plain Enriched With Ca Prop (Includes Sourdough)
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 28 64 28
Calories
(%DV)		 73
(4%)		 161
(8%)		 64
(3%)
Fat (g)
(%DV)		 0.5
(1%)		 2.2
(3%)		 0.5
(1%)
Protein (g)
(%DV)		 2.7
(5%)		 8
(16%)		 2.5
(5%)
Carbohydrate (g)
(%DV)		 15.6
(5%)		 27.3
(9%)		 12.5
(4%)
Sugars (g)
(%DV)		 0.8
(2%)		 2.8
(6%)		 1
(2%)
Fiber (g)
(%DV)		 1.7
(6%)		 3.8
(14%)		 1
(4%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.1
(0%)		 0.5
(2%)		 0.2
(1%)
Net-Carbs (g) 13.9
23.5
11.6
Trans Fatty Acids (g) ~
0
0
  Minerals
Food # 1 2 3
Weight (g) 28 64 28
Calcium (mg)
(%DV)		 4.2
(0%)		 103
(8%)		 46.3
(4%)
Iron, Fe (mg)
(%DV)		 0.9
(5%)		 1.6
(9%)		 1.1
(6%)
Potassium, K (mg)
(%DV)		 47.6
(1%)		 162.6
(3%)		 31
(1%)
Magnesium (mg)
(%DV)		 19.3
(5%)		 48
(11%)		 6.8
(2%)
Phosphorus, P (mg)
(%DV)		 50.4
(4%)		 135.7
(11%)		 26.1
(2%)
Sodium (mg)
(%DV)		 117.9
(5%)		 291.2
(13%)		 120.7
(5%)
Zinc, Zn (mg)
(%DV)		 0.4
(4%)		 1.1
(10%)		 0.3
(3%)
Copper, Cu (mg)
(%DV)		 0.1
(9%)		 0.1
(16%)		 0
(4%)
Manganese (mg)
(%DV)		 0.5
(21%)		 1.4
(60%)		 0.1
(6%)
Selenium, Se (μg)
(%DV)		 12.3
(22%)		 16.4
(30%)		 6.4
(12%)
Fluoride, F (μg)
(%AI)		 ~
(~%)		 ~
(~%)		 ~
(~%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 28 64 28
Vitamin A, RAE (μg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 0.5
(1%)
Thiamin (B1) (mg)
(%DV)		 0.1
(8%)		 0.3
(21%)		 0.1
(11%)
Riboflavin (B2) (mg)
(%DV)		 0
(2%)		 0.1
(8%)		 0.1
(5%)
Niacin (B3) (mg)
(%DV)		 0.8
(5%)		 2.8
(18%)		 1.2
(7%)
Vitamin B5 (PA) (mg)
(%DV)		 0.2
(5%)		 0.4
(8%)		 0.1
(2%)
Vitamin B6 (mg)
(%DV)		 0.1
(4%)		 0.1
(8%)		 0
(1%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)		 9.8
(2%)		 26.9
(7%)		 26.7
(7%)
Folic acid (μg)
(%)		 0
(0%)		 0
(0%)		 15.6
(4%)
Food Folate (μg)
(%)		 9.8
(2%)		 26.9
(7%)		 11.4
(3%)
Folate DFE (μg)
(%)		 9.8
(2%)		 26.9
(7%)		 37.5
(9%)
Choline (mg)
(%DV)		 7.4
(1%)		 17.4
(3%)		 4.5
(1%)
Vitamin B12 (μg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (μg) 0
0
0
Carotene, beta (μg)
(%RDA)		 1.1
(0%)		 1.3
(0%)		 0
(0%)
Carotene, alpha (μg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU)
(%DV)		 0
(0%)		 1.9
(0%)		 0
(0%)
Lycopene (μg) 0
0
0
Lut + Zeaxanthin (μg) 14.8
55.7
11.9
Vitamin E (mg)
(%DV)		 0.2
(1%)		 1.7
(11%)		 0.1
(1%)
Vitamin D (μg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (μg) ~
~
~
Vitamin D3 (μg) ~
~
~
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (μg)
(%DV)		 0.4
(0%)		 5
(4%)		 0.3
(0%)
Vitamin K1 (μg) ~
0.4
0.1
Menaquinone-4 (μg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 28 64 28
Water (g) 8.6
25
12.4
Ash (g) 1
1
0
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 1.64
2.89
0.77
  Carbohydrates
Food # 1 2 3
Weight (g) 28 64 28
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)		 ~
(~%)		 ~
(~%)		 ~
(~%)
Sucrose (g) ~
0
0
Glucose (Dextrose) (g) ~
0.7
0.2
Fructose (g) ~
1.4
0.2
Lactose (g) ~
0
0
Maltose (g) ~
0.7
0.6
Galactose (g) ~
0
0
Starch (g) ~
18.4
10.6
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 28 64 28
Monounsaturated Fats (mg) 98
397
109
Polyunsaturated Fats (mg) 295
1019
141
Omega 3s (mg)
(%AI)		 15
(1%)		 88
(6%)		 14
(1%)
Omega 6s (mg)
(%AI)		 280
(2%)		 929
(5%)		 128
(1%)
Omega 3 to Omega 6 Ratio 0.05
0.1
0.11
Omega 6 to Omega 3 Ratio 19.25
10.51
9.35
18:3 n-3 c,c,c (ALA) (mg) ~
88
14
20:5 n-3 (EPA) (mg) 0
0
0
22:5 n-3 (DPA) (mg) 0
0
0
22:6 n-3 (DHA) (mg) 0
0
0
Trans-Polyenoic Fats (mg) ~
3
~
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
~
~
4:0 (mg) 0
0
0
6:0 (mg) 0
0
0
8:0 (mg) 0
1
1
10:0 (mg) 0
5
0
12:0 (mg) 0
8
24
13:0 (mg) ~
~
0
14:0 (mg) 1
5
10
15:0 (mg) ~
2
0
16:0 (mg) 104
278
83
17:0 (mg) ~
2
0
18:0 (mg) 6
148
90
20:0 (mg) ~
4
1
22:0 (mg) ~
4
0
24:0 (mg) ~
3
0
14:1 (mg) ~
0
0
15:1 (mg) ~
0
0
16:1 undifferentiated (mg) 10
10
0
16:1 c (mg) ~
10
~
17:1 (mg) ~
1
0
18:1 undifferentiated (mg) 87
374
109
18:1 c (mg) ~
364
109
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 0
11
0
22:1 undifferentiated (mg) 0
0
0
22:1 c (mg) ~
0
~
24:1 c (mg) ~
0
0
18:2 undiff (mg) 280
925
128
18:2 n-6 c,c (mg) ~
922
~
18:2 CLAs (mg) ~
1
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 15
89
14
18:3 n-6 c,c,c (mg) ~
1
0
18:3i (mg) ~
0
~
18:4 (mg) 0
0
0
20:2 n-6 c,c (mg) ~
1
0
20:3 undifferentiated (mg) ~
1
0
20:3 n-3 (mg) ~
1
~
20:3 n-6 (mg) ~
0
~
20:4 undifferentiated (mg) 1
3
0
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) ~
0
~
Trans-Monoenoic Fats (mg) ~
10
0
16:1 t (mg) ~
0
~
18:1 t (mg) ~
10
0
22:1 t (mg) ~
0
~
18:2 t not further def. (mg) ~
3
~
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 28 64 28
Betaine (mg) ~
81
27
Tryptophan (mg)
(%RDI)		 42
(15%)		 ~
(~%)		 31
(11%)
Threonine (mg)
(%RDI)		 79
(8%)		 ~
(~%)		 94
(9%)
Isoleucine (mg)
(%RDI)		 103
(7%)		 ~
(~%)		 115
(8%)
Leucine (mg)
(%RDI)		 188
(7%)		 ~
(~%)		 185
(7%)
Lysine (mg)
(%RDI)		 74
(4%)		 ~
(~%)		 128
(6%)
Methionine (mg)
(%RDI)		 43
(6%)		 ~
(~%)		 43
(6%)
Cystine (mg)
(%RDI)		 64
(22%)		 ~
(~%)		 52
(18%)
Phenylalanine (mg)
(%RDI)		 132
(15%)		 ~
(~%)		 118
(14%)
Tyrosine (mg)
(%RDI)		 82
(9%)		 ~
(~%)		 73
(8%)
Valine (mg)
(%RDI)		 123
(7%)		 ~
(~%)		 129
(7%)
Arginine (mg) 127
~
116
Histidine (mg)
(%RDI)		 63
(9%)		 ~
(~%)		 57
(8%)
Alanine (mg) 96
~
114
Aspartic acid (mg) 138
~
172
Glutamic acid (mg) 883
~
628
Glycine (mg) 110
~
99
Proline (mg) 293
~
202
Serine (mg) 131
~
118
Hydroxyproline (mg) ~
~
0
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