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

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Whole Wheat Naan Bread	14%	21%	65%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Refrigerated Whole Wheat Naan Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	44.7% 1297kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	31.3% 30.4g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	41.2% 13g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	32.6% 5.54g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 210g	79.6% 103g	130g per day for Men 19-50 years
Sugars	21.3% 15.4g	2% 1.45g	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% 3.63g	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	% 2.72g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	57.3% 21.8g	76.4% 29g	38g per day for Men 19-50 years
Protein	82.6% 46.3g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Whole Wheat Naan Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.5% 0.8mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16.2mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.7% 0.58mg	42% 0.54mg	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	18% 72.6μg	147% 590μg	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	0% 0mg	6.05% 5.44mg	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	40% 6mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Whole Wheat Naan Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	26.8% 268mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	79.6% 0.72mg	109% 0.98mg	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	98% 7.85mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	73.4% 308mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	276% 6.35mg	85% 1.95mg	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	122% 853mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	94% 51.7μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	141% 2118mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	51% 5.62mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	4.28% 158g	8.2% 304g	3700g per day for Men 19-50 years

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

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 3.1 times more Vitamin B2, 6.2 times more Vitamin B3 and 44 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 8.1 times more Vitamin B9, more Vitamin C and 2.5 times more Vitamin K than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 1.7 times more Calcium, 1.6 times more Magnesium, 3.3 times more Manganese, 1.4 times more Phosphorus, 10.4 times more Selenium, 467 times more Sodium and 1.2 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Copper, 1.3 times more Iron, 2.2 times more Potassium and 1.9 times more Water than Refrigerated Commercially Prepared Whole Wheat Naan Bread.

Comparison of macro-nutrients per 1 pound:

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 2.3 times more Energy, 13.4 times more Fat, 39.8 times more Saturated Fat, 11.3 times more Omega 6, 2 times more Carbohydrate and 10.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.9 times more Omega 3 and 1.3 times more Fiber than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread and Boiled All Types Kidney Beans have similar amounts of Protein per 1 lb.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.