Comparing Nutrients in 14 ounces Refrigerated Naan Bread VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Naan Bread	13%	17%	70%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Refrigerated Naan Bread	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	40% 1155kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.4g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.53g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	71% 1.14g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	42% 7.17g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	69.6% 90g	130g per day for Men 19-50 years
Sugars	19.4% 14g	1.75% 1.27g	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	4.65% 3.37g	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	% 2.58g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	68% 38g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Naan Bread	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	258% 3.1mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	156% 2.02mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	145% 23mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.3% 1.77mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	36.6% 0.48mg	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	101% 405μg	129% 516μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21% 3.14mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Naan Bread	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	33.3% 333mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	107% 0.96mg	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	161% 13mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	82.3% 1.9mg	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	56.7% 397mg	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	201% 111μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	123% 1846mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	3.5% 129g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Refrigerated Naan Bread VS Boiled Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Refrigerated Naan Bread versus 14 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Refrigerated Naan Bread vs Boiled Red Kidney Beans:

• 14 ounces of Refrigerated Naan Bread have 4.9 times more Vitamin B1, 8.8 times more Vitamin B2, 10.1 times more Vitamin B3, 2 times more Vitamin B5 and 26.3 times more Vitamin E than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Refrigerated Commercially Prepared Plain Naan Bread.
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E

Comparing minerals per 14 ounces for Refrigerated Naan Bread vs Boiled Red Kidney Beans:

• 14 ounces of Refrigerated Naan Bread have 3 times more Calcium, 23.3 times more Selenium and 232.5 times more Sodium than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 1.9 times more Copper, 1.7 times more Magnesium, 1.4 times more Phosphorus, 3.2 times more Potassium and 1.3 times more Zinc than Refrigerated Commercially Prepared Plain Naan Bread.
• Both Refrigerated Naan Bread and Boiled Red Kidney Beans contain similar levels of Iron and Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Refrigerated Naan Bread have 2.3 times more Energy, 11.3 times more Fat, 19.3 times more Saturated Fat, 1.7 times more Omega 3, 16.9 times more Omega 6, 2.2 times more Carbohydrate and 11.1 times more Sugars than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 3.4 times more Fiber than Refrigerated Commercially Prepared Plain Naan Bread.
• Both Refrigerated Naan Bread and Boiled Red Kidney Beans offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6