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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Plain Chapati Bread	15%	23%	62%

Macro Nutrients

	Royal Red Kidney Beans	Plain Chapati Bread	Recommended Dietary Allowance
Energy	51.5% 1492kcal	46.5% 1347kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	35% 33.8g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	27.7% 8.86g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	37.4% 0.6g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	27% 4.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	162% 210g	130g per day for Men 19-50 years
Sugars	NA	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	297% 113g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	205% 115g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Royal 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	147% 1.77mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	52.6% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 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	446% 1783μg	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	NA	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	59.4% 594mg	42% 422mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	127% 1.14mg	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	493% 39.5mg	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% 5.03mg	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	180% 6105mg	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	3.93% 59mg	124% 1855mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	1.46% 54g	4.05% 150g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Royal 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 Royal Red Kidney Beans vs Plain Chapati Bread:

• 1 pound of Royal Red Kidney Beans has 1.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 6.4 times more Vitamin B9 than Plain Chapati Bread.
• While 1 lb of Commercially Prepared Plain Chapati Bread contains 1.4 times more Vitamin B1 and 3.2 times more Vitamin B3 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Plain Chapati Bread provide similar amounts of Vitamin B2 per one pound.

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

• 1 pound of Royal Red Kidney Beans has 1.4 times more Calcium, 4 times more Copper, 2.9 times more Iron, 2.2 times more Magnesium, 2.2 times more Phosphorus, 5.1 times more Potassium and 1.7 times more Zinc than Plain Chapati Bread.
• While 1 lb of Commercially Prepared Plain Chapati Bread contains 16.8 times more Selenium and 31.5 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Plain Chapati Bread contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Royal Red Kidney Beans has 1.3 times more Carbohydrate, 5.1 times more Fiber and 2.3 times more Protein than Plain Chapati Bread.
• While 1 lb of Commercially Prepared Plain Chapati Bread contains 16.6 times more Fat, 30 times more Saturated Fat and 10.4 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Plain Chapati Bread offer comparable quantities of Energy and Omega 3 per one pound.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6