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

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Paratha Bread	8%	36%	56%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Frozen Whole Wheat Paratha Bread	Red Kidney Beans	Recommended Dietary Allowance
Energy	51% 1479kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	61.7% 60g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	82.6% 26.4g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	64.2% 11g	6.1% 1.03g	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	214% 278g	130g per day for Men 19-50 years
Sugars	26% 19g	13% 9.53g	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	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 7.94g	NA	g per day for Men 19-50 years
Fiber	115% 43.5g	181% 69g	38g per day for Men 19-50 years
Protein	51.5% 29g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Paratha Bread	Red 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	41.6% 0.5mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Paratha Bread	Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.3% 113mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	208% 4.8mg	219% 5.04mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	58.6% 32.2μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	137% 2050mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	4.1% 152g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Whole Wheat Paratha Bread VS Red Kidney Beans per 1 lb

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

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

• 1 pound of Frozen Whole Wheat Paratha Bread has 6.4 times more Vitamin E than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 5.5 times more Vitamin B1, 2.8 times more Vitamin B2, 1.7 times more Vitamin B5, 5 times more Vitamin B6, 39.4 times more Vitamin B9, more Vitamin C and 1.6 times more Vitamin K than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Whole Wheat Paratha Bread and Red Kidney Beans provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Frozen Whole Wheat Paratha Bread have insufficient amounts of Vitamin C
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Whole Wheat Paratha Bread has 2.2 times more Selenium and 37.7 times more Sodium than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 3.3 times more Calcium, 4.8 times more Copper, 4.2 times more Iron, 3.7 times more Magnesium, 3.4 times more Phosphorus, 9.8 times more Potassium and 3.4 times more Zinc than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Whole Wheat Paratha Bread and Red Kidney Beans contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Whole Wheat Paratha Bread has 12.5 times more Fat, 37.8 times more Saturated Fat, 10.6 times more Omega 6 and 2 times more Sugars than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 5.2 times more Omega 3, 1.4 times more Carbohydrate, 1.6 times more Fiber and 3.5 times more Protein than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Whole Wheat Paratha Bread and Red Kidney Beans offer comparable quantities of Energy per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6