Comparing Nutrients in 1 kilogram Plain Chapati Bread VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Plain Chapati Bread	15%	23%	62%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Plain Chapati Bread	Red Kidney Beans	Recommended Dietary Allowance
Energy	102% 2970kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	77% 74.5g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	61% 19.5g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	82.5% 1.32g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	59.6% 10g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	357% 464g	471% 613g	130g per day for Men 19-50 years
Sugars	37.5% 27g	29% 21g	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	7.45% 5.4g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.9g	NA	g per day for Men 19-50 years
Fiber	129% 49g	400% 152g	38g per day for Men 19-50 years
Protein	201% 113g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	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	458% 5.5mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	424% 67.8mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	208% 2.7mg	305% 3.97mg	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	153% 610μg	985% 3940μg	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	50% 45mg	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	58.7% 8.8mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Red Kidney Beans	Recommended Dietary Allowance
Calcium	93% 930mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	280% 2.52mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	376% 30mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	544% 12.5mg	483% 11mg	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	263% 1840mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	78.2% 2660mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	976% 537μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	273% 4090mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	254% 28mg	11mg per day for Men 19-50 years
Water	8.9% 330g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Chapati Bread VS Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Plain Chapati Bread vs Red Kidney Beans:

• 1 kilogram of Plain Chapati Bread has 3.2 times more Vitamin B3 and 4.2 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 6.5 times more Vitamin B9 than Commercially Prepared Plain Chapati Bread.
• Both Plain Chapati Bread and Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E

Comparing minerals per 1 kilogram for Plain Chapati Bread vs Red Kidney Beans:

• 1 kilogram of Plain Chapati Bread has 16.8 times more Selenium and 34.1 times more Sodium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.8 times more Copper, 2.2 times more Iron, 2.2 times more Magnesium, 2.2 times more Phosphorus, 5.1 times more Potassium and 1.8 times more Zinc than Commercially Prepared Plain Chapati Bread.
• Both Plain Chapati Bread and Red Kidney Beans contain similar levels of Calcium and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Plain Chapati Bread has 7 times more Fat, 12.7 times more Saturated Fat, 4.4 times more Omega 6 and 1.3 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.7 times more Omega 3, 1.3 times more Carbohydrate, 3.1 times more Fiber and 2 times more Protein than Commercially Prepared Plain Chapati Bread.
• Both Plain Chapati Bread and Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6