Comparing Nutrients in 1 pound California Red Kidney Beans VS Frozen Whole Wheat Chapati Bread

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Frozen Whole Wheat Chapati Bread	11%	28%	61%

Macro Nutrients

	California Red Kidney Beans	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Energy	51.6% 1497kcal	46.8% 1356kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	43% 41.7g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	47% 15g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	19.5% 3.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	161% 209g	130g per day for Men 19-50 years
Sugars	NA	18.3% 13.3g	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	1.7% 1.22g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	297% 113g	116% 44g	38g per day for Men 19-50 years
Protein	197% 111g	63.6% 35.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	170% 2.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	51% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	98% 1.27mg	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	447% 1787μg	51% 204μg	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	22.7% 20.4mg	0% 0mg	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	NA	16.6% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Calcium	88.5% 885mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	115% 1.04mg	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	530% 42.4mg	125% 9.98mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	345% 7.92mg	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	262% 1837mg	102% 717mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	219% 121μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	63.5% 7mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	4.34% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Frozen Whole Wheat Chapati Bread per 1 lb

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

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Frozen Whole Wheat Chapati Bread:

• 1 pound of California Red Kidney Beans has 1.2 times more Vitamin B2, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 8.8 times more Vitamin B9 and more Vitamin C than Frozen Whole Wheat Chapati Bread.
• While 1 lb of Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contains 2.2 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Frozen Whole Wheat Chapati Bread provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Frozen Whole Wheat Chapati Bread have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Frozen Whole Wheat Chapati Bread:

• 1 pound of California Red Kidney Beans has 5.4 times more Calcium, 4.8 times more Copper, 4.3 times more Iron, 2.9 times more Magnesium, 2.6 times more Phosphorus, 7.6 times more Potassium and 1.7 times more Zinc than Frozen Whole Wheat Chapati Bread.
• While 1 lb of Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contains 1.7 times more Manganese, 8.3 times more Selenium and 27.1 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 2.8 times more Omega 3, 1.3 times more Carbohydrate, 2.6 times more Fiber and 3.1 times more Protein than Frozen Whole Wheat Chapati Bread.
• While 1 lb of Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contains 36.8 times more Fat, 92 times more Saturated Fat and 13.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Frozen Whole Wheat Chapati Bread offer comparable quantities of Energy per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Frozen Whole Wheat Chapati Bread provide inadequate amounts of Omega 3