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

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Naan Bread	13%	17%	70%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Refrigerated Naan Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	45.5% 1320kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	26.4% 25.6g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	48% 8.2g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	78% 102g	130g per day for Men 19-50 years
Sugars	22.2% 16g	NA	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	5.3% 3.86g	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	% 2.95g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	111% 42g	38g per day for Men 19-50 years
Protein	78% 43.6g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Naan Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	295% 3.54mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	178% 2.3mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	166% 26.5mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.4% 2mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	36.3% 0.47mg	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	116% 463μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.6mg	NA	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

	Refrigerated Naan Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	38% 381mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	146% 1.3mg	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	184% 14.7mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	62.7% 1.44mg	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	64.8% 454mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	16.7% 567mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	230% 127μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	141% 2109mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	33.4% 3.67mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	4% 148g	8.2% 304g	3700g per day for Men 19-50 years

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

• Refrigerated Commercially Prepared Plain Naan Bread has 6 times more Vitamin B1, 8.2 times more Vitamin B2, 10.8 times more Vitamin B3, 2 times more Vitamin B5 and 1.4 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Refrigerated Commercially Prepared Plain Naan Bread and Boiled California Red Kidney Beans have similar amounts of Vitamin B6 per 1 lb.

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

• Refrigerated Commercially Prepared Plain Naan Bread has 1.3 times more Calcium, 1.6 times more Manganese, 23.3 times more Selenium and 116.3 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.2 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus, 3.4 times more Potassium and 2.1 times more Water than Refrigerated Commercially Prepared Plain Naan Bread.
• Both Refrigerated Commercially Prepared Plain Naan Bread and Boiled California Red Kidney Beans have similar amounts of Iron and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Refrigerated Commercially Prepared Plain Naan Bread has 2.3 times more Energy, 62.8 times more Fat, 99.5 times more Saturated Fat, 8.9 times more Omega 3, 90.3 times more Omega 6 and 2.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4.2 times more Fiber than Refrigerated Commercially Prepared Plain Naan Bread.
• Both Refrigerated Commercially Prepared Plain Naan Bread and Boiled California Red Kidney Beans have similar amounts of Protein per 1 lb.
• Both Refrigerated Commercially Prepared Plain Naan Bread as well as Boiled California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 lb.