Comparing Nutrients in 1 kilogram Frozen Whole Wheat Paratha Bread VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Paratha Bread	8%	36%	56%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Frozen Whole Wheat Paratha Bread	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	112% 3260kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	136% 132g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	182% 58.3g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	349% 454g	175% 228g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	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	4.83% 3.5g	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	% 3.5g	NA	g per day for Men 19-50 years
Sucrose	% 17.5g	NA	g per day for Men 19-50 years
Fiber	253% 96g	195% 74g	38g per day for Men 19-50 years
Protein	114% 63.6g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Paratha Bread	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.65mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	25% 100μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	90% 13.5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Paratha Bread	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	25% 250mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	269% 2.42mg	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	201% 16mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	458% 10.5mg	207% 4.77mg	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	171% 1200mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	129% 71μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	301% 4520mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	9.05% 335g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Whole Wheat Paratha Bread VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Whole Wheat Paratha Bread versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Whole Wheat Paratha Bread vs Boiled Red Kidney Beans:

• 1 kilogram of Frozen Whole Wheat Paratha Bread has 1.3 times more Vitamin B2, 3.2 times more Vitamin B3, 2.1 times more Vitamin B5 and 45 times more Vitamin E than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.5 times more Vitamin B1, 1.5 times more Vitamin B6, 13 times more Vitamin B9 and 2.5 times more Vitamin K than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Whole Wheat Paratha Bread vs Boiled Red Kidney Beans:

• 1 kilogram of Frozen Whole Wheat Paratha Bread has 2.2 times more Manganese, 5.9 times more Selenium and 226 times more Sodium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.7 times more Copper, 1.8 times more Iron, 2.9 times more Potassium and 1.3 times more Zinc than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Whole Wheat Paratha Bread and Boiled Red Kidney Beans contain similar levels of Calcium, Magnesium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Whole Wheat Paratha Bread has 2.6 times more Energy, 26.4 times more Fat, 80.9 times more Saturated Fat, 22.5 times more Omega 6, 2 times more Carbohydrate, 13 times more Sugars and 1.3 times more Fiber than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.4 times more Omega 3 and 1.4 times more Protein than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6