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

Weight per 300 calories

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

Raw Royal 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.

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

Macros Ratio

	Protein	Fat	Carbs
Whole-wheat Pita Bread	14%	6%	80%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Whole-wheat Pita Bread	Royal 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	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.19% 0.059g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	8.66% 0.14g	1.6g per day for Men 19-50 years
Omega 6	6.74% 1.15g	0.52% 0.088g	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	41% 53g	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	59.8% 22.7g	38g per day for Men 19-50 years
Protein	20% 11.2g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Whole-wheat Pita Bread	Royal 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	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.05% 0.092mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	12% 1.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	14.2% 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	89.6% 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	4.56% 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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.7% 17mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	101% 0.91mg	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	99% 7.93mg	8mg per day for Men 19-50 years
Magnesium	19% 79mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	86.6% 2mg	44% 1mg	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	53% 370mg	700mg per day for Men 19-50 years
Potassium	5.73% 195mg	36% 1227mg	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	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	22% 2.43mg	11mg per day for Men 19-50 years
Water	0.95% 35g	0.29% 11g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Whole-wheat Pita Bread have 1.7 times more Vitamin B3 and 1.3 times more Vitamin B5 than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 2.4 times more Vitamin B2 and 8.9 times more Vitamin B9 than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Royal Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B6 per 300 calories.
• Both Whole-wheat Pita Bread as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Whole-wheat Pita Bread have 2 times more Manganese, 17.3 times more Selenium and 40.7 times more Sodium than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 7 times more Calcium, 2.7 times more Copper, 2.3 times more Iron, 1.6 times more Magnesium, 1.8 times more Phosphorus, 6.3 times more Potassium and 1.4 times more Zinc than Whole-wheat Pita Bread.
• 300 calories of Whole-wheat Pita Bread lack sufficient amounts of Calcium and Potassium
• 300 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Whole-wheat Pita Bread have 13 times more Omega 6 and 1.2 times more Carbohydrate than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 2.3 times more Omega 3, 3.3 times more Fiber and 2.1 times more Protein than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Royal Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Whole-wheat Pita Bread provide inadequate amounts of Omega 3
• 300 calories of Royal Red Kidney Beans provide inadequate amounts of Omega 6