Comparing Nutrients in 100 calories Boiled California Red Kidney Beans VS Frozen Whole Wheat Chapati Bread

Weight per 100 calories

• Boiled California Red Kidney Beans: 80.6g
• Frozen Whole Wheat Chapati Bread: 33.4g

Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread has 2.4 times more energy per unit of mass than Boiled California Red Kidney Beans, which is high in comparison to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or Frozen Whole Wheat Chapati Bread?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Frozen Whole Wheat Chapati Bread	11%	28%	61%

Macro Nutrients

	Boiled California Red Kidney Beans	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.075% 0.073g	3.17% 3.08g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.095% 0.016g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	12% 15.4g	130g per day for Men 19-50 years
Sugars	NA	1.35% 0.98g	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	0.12% 0.09g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.13g	g per day for Men 19-50 years
Fiber	19.7% 7.5g	8.54% 3.24g	38g per day for Men 19-50 years
Protein	13% 7.36g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.67% 0.1mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	4.63% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.72% 0.44mg	9.64% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	3.75% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.45% 0.084mg	7.2% 0.094mg	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	15% 59.7μg	3.76% 15μg	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	1.08% 0.97mg	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	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.92% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Calcium	5.32% 53.2mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	8.5% 0.077mg	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	30% 2.4mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	9.2% 38.7mg	4.46% 18.7mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	25.4% 0.58mg	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	15.8% 110mg	7.55% 53mg	700mg per day for Men 19-50 years
Potassium	9.94% 338mg	1.93% 65.6mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	16% 8.9μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.23mg	6.64% 100mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	1.46% 54g	0.32% 12g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Frozen Whole Wheat Chapati Bread Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or Frozen Whole Wheat Chapati Bread?

Lets compare vitamin content per 100 calories of Boiled California Red Kidney Beans vs Frozen Whole Wheat Chapati Bread:

• 100 calories of Boiled California Red Kidney Beans have 4 times more Vitamin B9 than Frozen Whole Wheat Chapati Bread.
• While 100 kcal of Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contain 1.4 times more Vitamin B1 and 3.5 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Frozen Whole Wheat Chapati Bread provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 100 calories.
• Both Boiled California Red Kidney Beans as well as Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled California Red Kidney Beans vs Frozen Whole Wheat Chapati Bread:

• 100 calories of Boiled California Red Kidney Beans have 4.4 times more Calcium, 3 times more Copper, 3.3 times more Iron, 2.1 times more Magnesium, 2.1 times more Phosphorus, 5.2 times more Potassium and 1.3 times more Zinc than Frozen Whole Wheat Chapati Bread.
• While 100 kcal of Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contain 2.3 times more Manganese, 9.2 times more Selenium and 30.9 times more Sodium than Boiled California Red Kidney Beans.
• 100 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium
• 100 calories of Frozen Whole Wheat Chapati Bread lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled California Red Kidney Beans have 2.3 times more Fiber and 2.8 times more Protein than Frozen Whole Wheat Chapati Bread.
• While 100 kcal of Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contain 42.4 times more Fat and 98.1 times more Saturated Fat than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Frozen Whole Wheat Chapati Bread offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Boiled California Red Kidney Beans as well as Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.