Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Plain Chapati Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Plain Chapati Bread	15%	23%	62%

Macro Nutrients

	Boiled Kidney Beans	Plain Chapati Bread	Recommended Dietary Allowance
Energy	17.4% 504kcal	40.6% 1179kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	30.5% 29.6g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	24.2% 7.75g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	32.7% 0.52g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	23.7% 4.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	142% 184g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	15% 10.8g	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	2.96% 2.14g	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	% 0.99g	g per day for Men 19-50 years
Sucrose	NA	% 1.15g	g per day for Men 19-50 years
Fiber	67% 25.4g	51% 19.4g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	79.7% 44.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Plain Chapati Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	182% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	82.4% 1.07mg	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	129% 516μg	60.5% 242μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	14% 139mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	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	110% 8.8mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	216% 4.97mg	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	78.2% 548mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	31% 1056mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	388% 213μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	108% 1623mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	56.6% 6.23mg	11mg per day for Men 19-50 years
Water	7.2% 266g	3.54% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Plain Chapati Bread:

• Boiled All Types Kidney Beans have 2.1 times more Vitamin B9 than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 3.4 times more Vitamin B1, 3.4 times more Vitamin B2, 11.7 times more Vitamin B3, 2.6 times more Vitamin B5, 2.3 times more Vitamin B6 and 29.3 times more Vitamin E than Boiled All Types Kidney Beans.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Plain Chapati Bread:

• Boiled All Types Kidney Beans have 1.5 times more Potassium and 2 times more Water than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 2.7 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium, 2.9 times more Manganese, 1.3 times more Phosphorus, 48.8 times more Selenium, 409 times more Sodium and 1.6 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Commercially Prepared Plain Chapati Bread have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 1.3 times more Omega 3 and 1.3 times more Fiber than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 2.3 times more Energy, 14.9 times more Fat, 26.8 times more Saturated Fat, 9.4 times more Omega 6, 2 times more Carbohydrate, 8.5 times more Sugars and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Commercially Prepared Plain Chapati Bread have insufficient amounts of Glucose and Sucrose in 14 oz.