Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Refrigerated Naan Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Refrigerated Naan Bread	13%	17%	70%

Macro Nutrients

	Boiled California Red Kidney Beans	Refrigerated Naan Bread	Recommended Dietary Allowance
Energy	42.8% 1240kcal	100% 2910kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	58.2% 56.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	43.5% 14g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	179% 2.86g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	106% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	388% 504g	130g per day for Men 19-50 years
Sugars	NA	49% 35.5g	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	11.7% 8.5g	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	% 6.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	245% 93g	58% 22g	38g per day for Men 19-50 years
Protein	163% 91g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Refrigerated Naan Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	650% 7.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	392% 5.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	365% 58.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	89% 4.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	73% 0.95mg	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	185% 740μg	255% 1020μg	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	13.3% 12mg	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	NA	52.7% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Refrigerated Naan Bread	Recommended Dietary Allowance
Calcium	66% 660mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	143% 1.3mg	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	373% 30mg	406% 32.5mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	223% 5.14mg	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	196% 1370mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	36.8% 1250mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	507% 279μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	310% 4650mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	73.6% 8.1mg	11mg per day for Men 19-50 years
Water	18% 669g	8.8% 326g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Refrigerated Naan Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Refrigerated Naan Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Refrigerated Naan Bread:

• 1 kg of Refrigerated Commercially Prepared Plain Naan Bread contains 6 times more Vitamin B1, 8.2 times more Vitamin B2, 10.8 times more Vitamin B3, 2 times more Vitamin B5 and 1.4 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Refrigerated Naan Bread provide similar amounts of Vitamin B6 per one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Refrigerated Naan Bread:

• 1 kilogram of Boiled California Red Kidney Beans has 2.2 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus and 3.4 times more Potassium than Refrigerated Naan Bread.
• While 1 kg of Refrigerated Commercially Prepared Plain Naan Bread contains 1.3 times more Calcium, 1.6 times more Manganese, 23.3 times more Selenium and 116.3 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Refrigerated Naan Bread contain similar levels of Iron and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 4.2 times more Fiber than Refrigerated Naan Bread.
• While 1 kg of Refrigerated Commercially Prepared Plain Naan Bread contains 2.3 times more Energy, 62.8 times more Fat, 99.5 times more Saturated Fat, 8.9 times more Omega 3, 90.3 times more Omega 6 and 2.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Refrigerated Naan Bread offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6