Comparing Nutrients in 1 pound California Red Kidney Beans VS Refrigerated Whole Wheat Naan Bread

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Refrigerated Whole Wheat Naan Bread	14%	21%	65%

Macro Nutrients

	California Red Kidney Beans	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Energy	51.6% 1497kcal	44.7% 1297kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	31.3% 30.4g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	41.2% 13g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	32.6% 5.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	161% 210g	130g per day for Men 19-50 years
Sugars	NA	21.3% 15.4g	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	5% 3.63g	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	% 2.72g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	297% 113g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	197% 111g	82.6% 46.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	66.5% 0.8mg	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	101% 16.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	44.7% 0.58mg	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	18% 72.6μg	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	40% 6mg	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	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Calcium	88.5% 885mg	26.8% 268mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	79.6% 0.72mg	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	98% 7.85mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	276% 6.35mg	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	122% 853mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	94% 51.7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	141% 2118mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	51% 5.62mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	4.28% 158g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 3 times more Vitamin B1, 1.2 times more Vitamin B2, 3.1 times more Vitamin B6, 24.6 times more Vitamin B9 and more Vitamin C than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 1.7 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for California Red Kidney Beans vs Refrigerated Whole Wheat Naan Bread:

• Raw California Red Kidney Beans have 3.3 times more Calcium, 7 times more Copper, 5.4 times more Iron, 2.4 times more Magnesium, 2.2 times more Phosphorus, 8.1 times more Potassium and 2.1 times more Zinc than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 1.4 times more Manganese, 3.6 times more Selenium and 42.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 2.4 times more Omega 3, 1.3 times more Carbohydrate, 5.2 times more Fiber and 2.4 times more Protein than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 26.8 times more Fat, 80.8 times more Saturated Fat and 22.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Refrigerated Commercially Prepared Whole Wheat Naan Bread have similar amounts of Energy per 1 lb.
• Both Raw California Red Kidney Beans as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.