Comparing Nutrients in 100 calories Enriched White Pita BreadVS Boiled Kidney Beans

Weight per 100 calories

Enriched White Pita Bread

36.4g

Boiled Kidney Beans

78.7g

Enriched White Pita Bread has 2.2 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 100 calories - Enriched White Pita Bread or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Enriched White Pita Bread

13%

83%

Boiled Kidney Beans

27%

70%

100 kcal ▼

Macro Nutrients

Enriched White Pita Breadvs Boiled Kidney Beans

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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0.45%0.44g

Fat

0.41%0.39g

0.44 gvs0.39 g

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

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0.19%0.06g

Saturated Fat

0.18%0.057g

0.06 gvs0.057 g

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

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0.55%0.009g

Omega 3

8.37%0.13g

0.009 gvs0.13 g

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

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1.1%0.19g

Omega 6

0.5%0.085g

0.19 gvs0.085 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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15.6%20.3g

Carbohydrate

14%18g

20.3 gvs18 g

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

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0.65%0.47g

Sugars

0.35%0.25g

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

0.47 gvs0.25 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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2.1%0.8g

Fiber

13.3%5.04g

0.8 gvs5.04 g

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

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5.9%3.3g

Protein

12%6.83g

3.3 gvs6.83 g

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

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Vitamins

Enriched White Pita Breadvs Boiled Kidney Beans

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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18%0.22mg

Vitamin B1

10.5%0.13mg

Thiamine

0.22 mgvs0.13 mg

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

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9.15%0.12mg

Vitamin B2

3.5%0.046mg

Riboflavin

0.12 mgvs0.046 mg

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

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10.5%1.7mg

Vitamin B3

2.84%0.46mg

Niacin, nicotinic acid, niacinamide

1.7 mgvs0.46 mg

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

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2.9%0.14mg

Vitamin B5

3.46%0.17mg

Pantothenic acid

0.14 mgvs0.17 mg

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

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0.95%0.012mg

Vitamin B6

7.27%0.094mg

Pyridoxine

0.012 mgvs0.094 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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9.73%39μg

Vitamin B9

25.6%102μg

Folates and Folic Acid

39 μgvs102 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

1.05%0.94mg

Ascorbic acid

0 mgvs0.94 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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0.73%0.11mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

0.11 mgvs0.024 mg

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

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0.061%0.073μg

Vitamin K

5.5%6.6μg

Phytomenadione or phylloquinone

0.073 μgvs6.6 μg

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

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Minerals

Enriched White Pita Breadvs Boiled Kidney Beans

3.13%31.3mg

Calcium

2.76%27.6mg

31.3 mgvs27.6 mg

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

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6.8%0.061mg

Copper

19%0.17mg

0.061 mgvs0.17 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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12%0.95mg

Iron

22%1.75mg

0.95 mgvs1.75 mg

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

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2.25%9.45mg

Magnesium

7.87%33mg

9.45 mgvs33 mg

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

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7.6%0.17mg

Manganese

14.7%0.34mg

0.17 mgvs0.34 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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5.04%35.3mg

Phosphorus

15.5%109mg

35.3 mgvs109 mg

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

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1.3%43.6mg

Potassium

9.38%319mg

43.6 mgvs319 mg

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

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18%9.85μg

Selenium

1.57%0.87μg

9.85 μgvs0.87 μg

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

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13%195mg

Sodium

0.052%0.79mg

195 mgvs0.79 mg

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

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2.78%0.31mg

Zinc

7.16%0.79mg

0.31 mgvs0.79 mg

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

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0.32%11.7g

Water

1.42%52.7g

11.7 gvs52.7 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 Enriched White Pita Bread vs Boiled Kidney Beans:

Enriched White Pita Bread has 1.7 times more Vitamin B1, 2.6 times more Vitamin B2 and 3.7 times more Vitamin B3 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 7.6 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and 90.9 times more Vitamin K than Enriched White Pita Bread.
Both Enriched White Pita Bread and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 100 kcal.
Both Enriched White Pita Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Enriched White Pita Bread vs Boiled Kidney Beans:

Enriched White Pita Bread has 11.4 times more Selenium and 247.5 times more Sodium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.8 times more Copper, 1.8 times more Iron, 3.5 times more Magnesium, 1.9 times more Manganese, 3.1 times more Phosphorus, 7.3 times more Potassium, 2.6 times more Zinc and 4.5 times more Water than Enriched White Pita Bread.
Both Enriched White Pita Bread and Boiled All Types Kidney Beans have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Enriched White Pita Bread has 2.2 times more Omega 6 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 15.3 times more Omega 3, 6.3 times more Fiber and 2.1 times more Protein than Enriched White Pita Bread.
Both Enriched White Pita Bread and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Enriched White Pita Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Enriched White Pita BreadVS Whole-wheat Pita BreadBoiled Kidney BeansVS Whole-wheat Pita BreadEnriched White Pita BreadVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Enriched White Pita BreadVS Boiled Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Enriched White Pita Bread or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: