Comparing Nutrients in 1 pound Frozen Whole Wheat Paratha Bread VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Paratha Bread	8%	36%	56%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Frozen Whole Wheat Paratha Bread	Canned Kidney Beans	Recommended Dietary Allowance
Energy	51% 1479kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	61.7% 60g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	82.6% 26.4g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	64.2% 11g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	26% 19g	11.6% 8.4g	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	2.2% 1.6g	0% 0g	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	% 1.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 7.94g	% 8.4g	g per day for Men 19-50 years
Fiber	115% 43.5g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	51.5% 29g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Paratha Bread	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.6% 0.5mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	26% 0.34mg	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	11.3% 45.4μg	41% 163μg	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	41% 6.12mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Paratha Bread	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	11.3% 113mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	68% 0.61mg	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	91% 7.3mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	208% 4.8mg	33% 0.76mg	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	77.8% 544mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	58.6% 32.2μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	137% 2050mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.1% 152g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Whole Wheat Paratha Bread vs Canned Kidney Beans:

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 1.5 times more Vitamin B2, 4.5 times more Vitamin B3, 3.4 times more Vitamin B5 and 67.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.6 times more Vitamin B9 and more Vitamin C than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Canned All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B6 and Vitamin K per 1 lb.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Whole Wheat Paratha Bread vs Canned Kidney Beans:

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 1.4 times more Iron, 1.4 times more Magnesium, 6.3 times more Manganese, 1.3 times more Phosphorus, 7.9 times more Selenium, 1.5 times more Sodium and 1.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Calcium, 1.7 times more Potassium and 2.3 times more Water than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Canned All Types Kidney Beans have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 3.9 times more Energy, 22 times more Fat, 41.3 times more Saturated Fat, 22.7 times more Omega 6, 3.1 times more Carbohydrate, 2.2 times more Sugars, 2.2 times more Fiber and 1.2 times more Protein than Canned All Types Kidney Beans.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Canned All Types Kidney Beans have similar amounts of Omega 3 per 1 lb.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.