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

Macros Ratio

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

Macro Nutrients

	Refrigerated Naan Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	100% 2910kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	58.2% 56.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	43.5% 14g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	179% 2.86g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	106% 18g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	388% 504g	175% 228g	130g per day for Men 19-50 years
Sugars	49% 35.5g	4.4% 3.2g	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	11.7% 8.5g	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	% 6.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	58% 22g	168% 64g	38g per day for Men 19-50 years
Protein	172% 96g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Naan Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	650% 7.8mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	392% 5.1mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	365% 58.4mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.45mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	92% 1.2mg	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	255% 1020μg	325% 1300μg	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	13.3% 12mg	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	52.7% 7.9mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Naan Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	84% 840mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	240% 2.16mg	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	406% 32.5mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	223% 5.14mg	187% 4.3mg	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	143% 1000mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	36.8% 1250mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	507% 279μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	310% 4650mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	91% 10mg	11mg per day for Men 19-50 years
Water	8.8% 326g	18% 669g	3700g per day for Men 19-50 years

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

• Refrigerated Commercially Prepared Plain Naan Bread has 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 All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Refrigerated Commercially Prepared Plain Naan Bread.

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

• Refrigerated Commercially Prepared Plain Naan Bread has 2.4 times more Calcium, 1.5 times more Iron, 25.4 times more Selenium and 465 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus, 3.2 times more Potassium and 2.1 times more Water than Refrigerated Commercially Prepared Plain Naan Bread.
• Both Refrigerated Commercially Prepared Plain Naan Bread and Boiled All Types Kidney Beans have similar amounts of Manganese and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Refrigerated Commercially Prepared Plain Naan Bread has 2.3 times more Energy, 11.3 times more Fat, 19.1 times more Saturated Fat, 1.7 times more Omega 3, 16.7 times more Omega 6, 2.2 times more Carbohydrate and 11.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.9 times more Fiber than Refrigerated Commercially Prepared Plain Naan Bread.
• Both Refrigerated Commercially Prepared Plain Naan Bread and Boiled All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Refrigerated Commercially Prepared Plain Naan Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 kg.