Comparing Nutrients in 500 calories Boiled Kidney BeansVS Whole-wheat Pita Bread

Weight per 500 calories

Boiled Kidney Beans

394g

Whole-wheat Pita Bread

191g

Whole-wheat Pita Bread has 2.1 times more energy per unit of mass than Boiled All Types Kidney Beans, which is high in comparison to other foods. Boiled Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Whole-wheat Pita Bread?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Whole-wheat Pita Bread

14%

80%

500 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Whole-wheat Pita Bread

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.03%1.97g

Fat

3.36%3.26g

1.97 gvs3.26 g

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

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0.9%0.29g

Saturated Fat

1.24%0.4g

0.29 gvs0.4 g

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

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42%0.67g

Omega 3

6.2%0.099g

0.67 gvs0.099 g

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

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2.5%0.43g

Omega 6

11.2%1.9g

0.43 gvs1.9 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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69%89.8g

Carbohydrate

82%107g

89.8 gvs107 g

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

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1.74%1.26g

Sugars

7.55%5.48g

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

1.26 gvs5.48 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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66.3%25g

Fiber

30.6%11.6g

25 gvs11.6 g

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

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61%34g

Protein

33.4%18.7g

34 gvs18.7 g

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

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Vitamins

Boiled 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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52.5%0.63mg

Vitamin B1

54%0.65mg

Thiamine

0.63 mgvs0.65 mg

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

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17.6%0.23mg

Vitamin B2

11.7%0.15mg

Riboflavin

0.23 mgvs0.15 mg

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

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14.2%2.28mg

Vitamin B3

34%5.4mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs5.4 mg

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

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17.3%0.87mg

Vitamin B5

31.7%1.6mg

Pantothenic acid

0.87 mgvs1.6 mg

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

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36.3%0.47mg

Vitamin B6

39%0.51mg

Pyridoxine

0.47 mgvs0.51 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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128%512μg

Vitamin B9

16.7%66.8μg

Folates and Folic Acid

512 μgvs66.8 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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5.25%4.72mg

Vitamin C

0%0mg

Ascorbic acid

4.72 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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0.79%0.12mg

Vitamin E

7.76%1.16mg

Tocopherols and Tocotrienols

0.12 mgvs1.16 mg

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

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27.6%33μg

Vitamin K

2.23%2.67μg

Phytomenadione or phylloquinone

33 μgvs2.67 μg

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

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Minerals

Boiled Kidney Beansvs Whole-wheat Pita Bread

13.8%138mg

Calcium

2.86%28.6mg

138 mgvs28.6 mg

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

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94%0.85mg

Copper

61.5%0.55mg

0.85 mgvs0.55 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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109%8.74mg

Iron

73%5.84mg

8.74 mgvs5.84 mg

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

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39.4%165mg

Magnesium

31.4%132mg

165 mgvs132 mg

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

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73.6%1.7mg

Manganese

144%3.32mg

1.7 mgvs3.32 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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77.6%543mg

Phosphorus

49%344mg

543 mgvs344 mg

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

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47%1594mg

Potassium

9.54%324mg

1594 mgvs324 mg

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

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7.87%4.33μg

Selenium

153%84μg

4.33 μgvs84 μg

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

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0.26%3.94mg

Sodium

53.6%803mg

3.94 mgvs803 mg

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

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35.8%3.94mg

Zinc

26.4%2.9mg

3.94 mgvs2.9 mg

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

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7.12%264g

Water

1.58%58.4g

264 gvs58.4 g

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

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Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Whole-wheat Pita Bread:

Boiled All Types Kidney Beans have 1.5 times more Vitamin B2, 7.7 times more Vitamin B9, more Vitamin C and 12.4 times more Vitamin K than Whole-wheat Pita Bread.
While Whole-wheat Pita Bread contains 2.4 times more Vitamin B3, 1.8 times more Vitamin B5 and 9.9 times more Vitamin E than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Whole-wheat Pita Bread have similar amounts of Vitamin B1 and Vitamin B6 per 500 kcal.
Both Boiled All Types Kidney Beans as well as Whole-wheat Pita Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Whole-wheat Pita Bread:

Boiled All Types Kidney Beans have 4.8 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus, 4.9 times more Potassium, 1.4 times more Zinc and 4.5 times more Water than Whole-wheat Pita Bread.
While Whole-wheat Pita Bread contains 2 times more Manganese, 19.4 times more Selenium and 204.1 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 500 calories:

Boiled All Types Kidney Beans have 6.7 times more Omega 3, 2.2 times more Fiber and 1.8 times more Protein than Whole-wheat Pita Bread.
While Whole-wheat Pita Bread contains 4.5 times more Omega 6 and 4.3 times more Sugars than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Whole-wheat Pita Bread have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled All Types Kidney Beans as well as Whole-wheat Pita Bread have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Kidney BeansVS Canned Kidney BeansWhole-wheat Pita BreadVS Canned Kidney BeansBoiled Kidney BeansVS Protein BreadWhole-wheat Pita BreadVS Protein Bread

Compare Foods

Comparing Nutrients in 500 calories Boiled Kidney BeansVS Whole-wheat Pita Bread

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Whole-wheat Pita Bread?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: