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Comparing Nutrients in 100 grams Enriched White Pita BreadVS Canned Kidney Beans

Macros Ratio

Protein Fat Carbs

Enriched White Pita Bread
13%
4%
83%
Canned Kidney Beans
25%
6%
69%
100 g ▼

Macro Nutrients

9.5%275kcal
Energy
2.9%84kcal
275 kcalvs84 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.24%1.2g
Fat
0.62%0.6g
1.2 gvs0.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.52%0.17g
Saturated Fat
0.44%0.14g
0.17 gvs0.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.5%0.024g
Omega 3
5.13%0.082g
0.024 gvs0.082 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3%0.51g
Omega 6
0.62%0.11g
0.51 gvs0.11 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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43%55.7g
Carbohydrate
11%14.5g
55.7 gvs14.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.8%1.3g
Sugars
2.55%1.85g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.3 gvs1.85 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.85g
NA gvs1.85 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.8%2.2g
Fiber
11.3%4.3g
2.2 gvs4.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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16.3%9.1g
Protein
9.32%5.2g
9.1 gvs5.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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

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50%0.6mg
Vitamin B1
9.67%0.12mg
Thiamine
0.6 mgvs0.12 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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25%0.33mg
Vitamin B2
3.92%0.051mg
Riboflavin
0.33 mgvs0.051 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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29%4.63mg
Vitamin B3
2.57%0.41mg
Niacin, nicotinic acid, niacinamide
4.63 mgvs0.41 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.94%0.4mg
Vitamin B5
2.76%0.14mg
Pantothenic acid
0.4 mgvs0.14 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.6%0.034mg
Vitamin B6
5.7%0.074mg
Pyridoxine
0.034 mgvs0.074 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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26.8%107μg
Vitamin B9
9%36μg
Folates and Folic Acid
107 μgvs36 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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0%0mg
Vitamin C
1.33%1.2mg
Ascorbic acid
0 mgvs1.2 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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2%0.3mg
Vitamin E
0.13%0.02mg
Tocopherols and Tocotrienols
0.3 mgvs0.02 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.17%0.2μg
Vitamin K
3.4%4.1μg
Phytomenadione or phylloquinone
0.2 μgvs4.1 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

8.6%86mg
Calcium
3.4%34mg
86 mgvs34 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18.7%0.17mg
Copper
15%0.14mg
0.17 mgvs0.14 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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32.8%2.62mg
Iron
14.6%1.17mg
2.62 mgvs1.17 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.2%26mg
Magnesium
6.43%27mg
26 mgvs27 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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21%0.48mg
Manganese
7.3%0.17mg
0.48 mgvs0.17 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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14%97mg
Phosphorus
13%90mg
97 mgvs90 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.53%120mg
Potassium
6.97%237mg
120 mgvs237 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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49.3%27μg
Selenium
1.64%0.9μg
27 μgvs0.9 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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35.7%536mg
Sodium
19.7%296mg
536 mgvs296 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.64%0.84mg
Zinc
4.2%0.46mg
0.84 mgvs0.46 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.87%32g
Water
2.1%78g
32 gvs78 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Enriched White Pita Bread vs Canned Kidney Beans:
Comparing minerals per 100 grams for Enriched White Pita Bread vs Canned Kidney Beans:
Comparison of macro-nutrients per 100 grams:



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