Comparing Nutrients in 100 calories California Red Kidney BeansVS Whole-wheat Pita Bread

Weight per 100 calories

California Red Kidney Beans

30.3g

Whole-wheat Pita Bread

38.2g

California Red Kidney Beans have 1.3 times more energy per 100g than Whole-wheat Pita Bread. It has high energy density when compared to other foods. Whole-wheat Pita Bread having high energy density.

Which food has more nutrients per 100 calories - California Red Kidney Beans or Whole-wheat Pita Bread?

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans

29%

70%

Whole-wheat Pita Bread

14%

80%

100 kcal ▼

Macro Nutrients

California Red Kidney Beansvs Whole-wheat Pita Bread

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.078%0.076g

Fat

0.67%0.65g

0.076 gvs0.65 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.034%0.011g

Saturated Fat

0.25%0.079g

0.011 gvs0.079 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.6%0.025g

Omega 3

1.24%0.02g

0.025 gvs0.02 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.096%0.016g

Omega 6

2.25%0.38g

0.016 gvs0.38 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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14%18g

Carbohydrate

16.4%21.3g

18 gvs21.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

1.5%1.1g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs1.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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20%7.55g

Fiber

6.13%2.33g

7.55 gvs2.33 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13%7.4g

Protein

6.68%3.74g

7.4 gvs3.74 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

California Red Kidney Beansvs Whole-wheat Pita Bread

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13.4%0.16mg

Vitamin B1

10.8%0.13mg

Thiamine

0.16 mgvs0.13 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.1%0.066mg

Vitamin B2

2.35%0.031mg

Riboflavin

0.066 mgvs0.031 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.9%0.62mg

Vitamin B3

6.77%1.1mg

Niacin, nicotinic acid, niacinamide

0.62 mgvs1.1 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.73%0.24mg

Vitamin B5

6.34%0.32mg

Pantothenic acid

0.24 mgvs0.32 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.25%0.12mg

Vitamin B6

7.8%0.1mg

Pyridoxine

0.12 mgvs0.1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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30%119μg

Vitamin B9

3.34%13.4μg

Folates and Folic Acid

119 μgvs13.4 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.5%1.36mg

Vitamin C

0%0mg

Ascorbic acid

1.36 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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Vitamin E

1.55%0.23mg

Tocopherols and Tocotrienols

NA mgvs0.23 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0.45%0.53μg

Phytomenadione or phylloquinone

NA μgvs0.53 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

California Red Kidney Beansvs Whole-wheat Pita Bread

5.9%59mg

Calcium

0.57%5.73mg

59 mgvs5.73 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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37%0.33mg

Copper

12.3%0.11mg

0.33 mgvs0.11 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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35.4%2.83mg

Iron

14.6%1.17mg

2.83 mgvs1.17 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.5%48.5mg

Magnesium

6.27%26.3mg

48.5 mgvs26.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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13%0.3mg

Manganese

29%0.66mg

0.3 mgvs0.66 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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17.5%123mg

Phosphorus

9.8%68.7mg

123 mgvs68.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13.3%452mg

Potassium

1.9%65mg

452 mgvs65 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.76%0.97μg

Selenium

30.5%16.8μg

0.97 μgvs16.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.22%3.33mg

Sodium

10.7%161mg

3.33 mgvs161 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.02%0.77mg

Zinc

5.27%0.58mg

0.77 mgvs0.58 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.096%3.56g

Water

0.32%11.7g

3.56 gvs11.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Whole-wheat Pita Bread:

Raw California Red Kidney Beans have 1.2 times more Vitamin B1, 2.2 times more Vitamin B2, 8.9 times more Vitamin B9 and more Vitamin C than Whole-wheat Pita Bread.
While Whole-wheat Pita Bread contains 1.7 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Whole-wheat Pita Bread have similar amounts of Vitamin B6 per 100 kcal.
Both Raw California Red Kidney Beans as well as Whole-wheat Pita Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for California Red Kidney Beans vs Whole-wheat Pita Bread:

Raw California Red Kidney Beans have 10.3 times more Calcium, 3 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 1.8 times more Phosphorus, 7 times more Potassium and 1.3 times more Zinc than Whole-wheat Pita Bread.
While Whole-wheat Pita Bread contains 2.2 times more Manganese, 17.3 times more Selenium and 48.2 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 calories:

Raw California Red Kidney Beans have 1.3 times more Omega 3, 3.2 times more Fiber and 2 times more Protein than Whole-wheat Pita Bread.
While Whole-wheat Pita Bread contains 23.3 times more Omega 6 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Whole-wheat Pita Bread have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw California Red Kidney Beans as well as Whole-wheat Pita Bread have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

California Red Kidney BeansVS Boiled California Red Kidney BeansWhole-wheat Pita BreadVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Protein BreadWhole-wheat Pita BreadVS Protein Bread

Compare Foods

Comparing Nutrients in 100 calories California Red Kidney BeansVS Whole-wheat Pita Bread

Weight per 100 calories

Which food has more nutrients per 100 calories - California Red Kidney Beans or Whole-wheat Pita Bread?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: