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

Weight per 300 calories

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

Raw California Red Kidney Beans have 1.3 times more energy per unit of mass than Whole-wheat Pita Bread, which is high in comparison to other foods. Whole-wheat Pita Bread having high energy density.

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

Macros Ratio

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

Macro Nutrients

	Whole-wheat Pita Bread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.96g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	6.74% 1.15g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.2% 64g	42% 54.4g	130g per day for Men 19-50 years
Sugars	4.53% 3.3g	NA	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	18.4% 7g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	20% 11.2g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Whole-wheat Pita Bread	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.3% 0.39mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.05% 0.092mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.3% 0.3mg	27.8% 0.36mg	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	10% 40μg	89.5% 358μg	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	0% 0mg	4.55% 4.1mg	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	4.66% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole-wheat Pita Bread	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.7% 17mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	111% 1mg	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	43.8% 3.5mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	19% 79mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	86.6% 2mg	39.5% 0.91mg	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	29.4% 206mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	5.73% 195mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	32% 482mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.95% 35g	0.29% 10.7g	3700g per day for Men 19-50 years

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

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

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

• Whole-wheat Pita Bread has 2.2 times more Manganese, 17.3 times more Selenium and 48.2 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 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.

Comparison of macro-nutrients per 300 calories:

• Whole-wheat Pita Bread has 23.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Omega 3, 3.2 times more Fiber and 2 times more Protein than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Whole-wheat Pita Bread as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.