Comparing Nutrients in 300 calories California Red Kidney Beans VS Whole-wheat Pita Bread

Weight per 300 calories

• California Red Kidney Beans: 91g
• Whole-wheat Pita Bread: 115g

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.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Whole-wheat Pita Bread?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Whole-wheat Pita Bread	14%	6%	80%

Macro Nutrients

	California Red Kidney Beans	Whole-wheat Pita Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	2% 1.96g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	6.74% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	49.2% 64g	130g per day for Men 19-50 years
Sugars	NA	4.53% 3.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	59.6% 22.6g	18.4% 7g	38g per day for Men 19-50 years
Protein	39.6% 22g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Whole-wheat Pita Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	32.3% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	7.05% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	23.3% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	89.5% 358μg	10% 40μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.55% 4.1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.66% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Whole-wheat Pita Bread	Recommended Dietary Allowance
Calcium	17.7% 177mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	37% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	106% 8.5mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	19% 79mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	86.6% 2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	52.6% 368mg	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	5.73% 195mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	32% 482mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.95% 35g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Whole-wheat Pita Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Whole-wheat Pita Bread?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Whole-wheat Pita Bread:

• 300 calories of California Red Kidney Beans have 1.2 times more Vitamin B1, 2.2 times more Vitamin B2 and 8.9 times more Vitamin B9 than Whole-wheat Pita Bread.
• While 300 kcal of Whole-wheat Pita Bread contain 1.7 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Whole-wheat Pita Bread provide similar amounts of Vitamin B6 per 300 calories.
• Both Raw California Red Kidney Beans as well as Whole-wheat Pita Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Whole-wheat Pita Bread:

• 300 calories of 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 300 kcal of Whole-wheat Pita Bread contain 2.2 times more Manganese, 17.3 times more Selenium and 48.2 times more Sodium than Raw California Red Kidney Beans.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Whole-wheat Pita Bread lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 3.2 times more Fiber and 2 times more Protein than Whole-wheat Pita Bread.
• While 300 kcal of Whole-wheat Pita Bread contain 23.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Whole-wheat Pita Bread offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Raw California Red Kidney Beans as well as Whole-wheat Pita Bread provide inadequate amounts of Omega 3 in 300 calories.