Comparing Nutrients in 500 calories Whole-wheat Pita Bread VS Canned Kidney Beans

Weight per 500 calories

• Whole-wheat Pita Bread: 191g
• Canned Kidney Beans: 595g

Whole-wheat Pita Bread has 3.1 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Whole-wheat Pita Bread or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Whole-wheat Pita Bread	14%	6%	80%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Whole-wheat Pita Bread	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.36% 3.26g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	7.55% 5.48g	15% 11g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	30.6% 11.6g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Whole-wheat Pita Bread	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.4mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.7% 1.6mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	34% 0.44mg	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	16.7% 66.8μg	53.6% 214μg	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	7.94% 7.14mg	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	7.76% 1.16mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.23% 2.67μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole-wheat Pita Bread	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2.86% 28.6mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	61.5% 0.55mg	89.3% 0.8mg	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	73% 5.84mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	144% 3.32mg	43.5% 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	49% 344mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	9.54% 324mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	153% 84μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	53.6% 803mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	1.58% 58.4g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Whole-wheat Pita Bread vs Canned Kidney Beans:

• Whole-wheat Pita Bread has 2.2 times more Vitamin B3, 1.9 times more Vitamin B5 and 9.8 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2 times more Vitamin B2, 3.2 times more Vitamin B9, more Vitamin C and 9.1 times more Vitamin K than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Canned All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B6 per 500 kcal.
• Both Whole-wheat Pita Bread as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Whole-wheat Pita Bread vs Canned Kidney Beans:

• Whole-wheat Pita Bread has 3.3 times more Manganese and 15.7 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 7.1 times more Calcium, 1.5 times more Copper, 1.6 times more Phosphorus, 4.3 times more Potassium, 2.2 times more Sodium and 8 times more Water than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Canned All Types Kidney Beans have similar amounts of Iron, Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Whole-wheat Pita Bread has 3 times more Omega 6 and 1.2 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.9 times more Omega 3, 2 times more Sugars, 2.2 times more Fiber and 1.7 times more Protein than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Whole-wheat Pita Bread as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.