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Compare Nutrients in 100 grams Enriched White Pita BreadVS Boiled Kidney Beans

Macros Ratio

ProteinsFatsCarbs

Enriched White Pita Bread
13%
4%
83%
Boiled Kidney Beans
27%
4%
69%

Vitamins

100gRDA for Men 19-30 years
Enriched White Pita BreadBoiled Kidney Beans
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
50%
13%
0.599 mg0.16 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
25%
4.46%
0.327 mg0.058 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
29%
3.6%
4.632 mg0.578 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
2.6%
9.23%
0.034 mg0.12 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
1.33%
0 mg1.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
2%
0.2%
0.3 mg0.03 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
0.17%
7%
0.2 μg8.4 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
26.8%
32.5%
107 μg130 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Enriched White Pita BreadBoiled Kidney Beans
Calcium
8.6%
3.5%
86 mg35 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
18.7%
24%
0.168 mg0.216 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
32.8%
27.8%
2.62 mg2.22 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
6.5%
10.5%
26 mg42 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
21%
18.7%
0.481 mg0.43 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
14%
19.7%
97 mg138 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
2.55%
8.6%
120 mg405 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
49%
2%
27.1 μg1.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
35.7%
0.07%
536 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
7.64%
9.1%
0.84 mg1 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Enriched White Pita Bread vs Boiled Kidney Beans:
Enriched White Pita Bread has 3.7 times more Thiamine, 5.6 times more Vitamin B2, 8 times more Vitamin B3 and 10 times more Vitamin E than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 3.5 times more Vitamin B6 and 42 times more Vitamin K than Enriched White Pita Bread. Both Enriched White Pita Bread and Boiled All Types Kidney Beans have similar amounts of Folate per 100g.

Comparing minerals per 100 grams for Enriched White Pita Bread vs Boiled Kidney Beans:
Enriched White Pita Bread has 2.5 times more Calcium, 24.6 times more Selenium and 536 times more Sodium than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.3 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus and 3.4 times more Potassium than Enriched White Pita Bread. Both Enriched White Pita Bread and Boiled All Types Kidney Beans have similar amounts of Iron, Manganese and Zinc per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Enriched White Pita BreadBoiled Kidney Beans
Fat
1.24%
0.52%
1.2 g0.5 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
16%
15%
9.1 g8.67 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
43%
17.5%
55.7 g22.8 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
9.5%
4.38%
275 kcal127 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
1.8%
0.44%
1.3 g0.32 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
5.8%
17%
2.2 g6.4 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.52%
0.23%
0.166 g0.073 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
1.5%
10.6%
0.024 g0.17 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
3%
0.64%
0.511 g0.108 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.87%
1.8%
32.1 g66.94 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Enriched White Pita Bread has 2.4 times more Fat, 2.4 times more Carbohydrate, 2.2 times more Energy, 4.1 times more Sugars and 4.7 times more Omega 6 than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 2.9 times more Fiber, 7.1 times more Omega 3 and 2.1 times more Water than Enriched White Pita Bread. Both Enriched White Pita Bread and Boiled All Types Kidney Beans have similar amounts of Protein per 100g.