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

Macros Ratio

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

Macro Nutrients

	Red Kidney Beans	Plain Chapati Bread	Recommended Dietary Allowance
Energy	52.7% 1529kcal	46.5% 1347kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	35% 33.8g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	27.7% 8.86g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	37.4% 0.6g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	27% 4.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	162% 210g	130g per day for Men 19-50 years
Sugars	13% 9.53g	17% 12.3g	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	3.38% 2.45g	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	% 1.13g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	181% 69g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	182% 102g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Plain Chapati Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	52.6% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	94% 1.22mg	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	69% 277μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.7% 20.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.35% 0.95mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	37.6% 376mg	42% 422mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	127% 1.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	171% 13.7mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	247% 5.67mg	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% 1842mg	119% 835mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	35.5% 1207mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	443% 244μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	124% 1855mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	4.05% 150g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 pound of Red Kidney Beans has 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 Plain Chapati Bread.
• While 1 lb of Commercially Prepared Plain Chapati Bread contains 16.8 times more Selenium and 34.1 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Plain Chapati Bread contain similar levels of Calcium and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

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