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

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Paratha Bread	8%	36%	56%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Frozen Whole Wheat Paratha Bread	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	51% 1479kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	61.7% 60g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	82.6% 26.4g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	64.2% 11g	2.6% 0.44g	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	204% 265g	130g per day for Men 19-50 years
Sugars	26% 19g	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	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	297% 113g	38g per day for Men 19-50 years
Protein	51.5% 29g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Paratha Bread	Royal 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	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	138% 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	446% 1783μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Paratha Bread	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.3% 113mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	504% 4.54mg	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	493% 39.5mg	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% 5.03mg	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	180% 6105mg	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	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	110% 12mg	11mg per day for Men 19-50 years
Water	4.1% 152g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Whole Wheat Paratha Bread VS Royal 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 Royal 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 Royal Red Kidney Beans:

• 1 lb of Raw Royal Red Kidney Beans contains 3.5 times more Vitamin B1, 3.2 times more Vitamin B2, 1.7 times more Vitamin B5, 5 times more Vitamin B6, 39.3 times more Vitamin B9 and more Vitamin C than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Whole Wheat Paratha Bread and Royal 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
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Raw Royal 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 Royal Red Kidney Beans:

• 1 pound of Frozen Whole Wheat Paratha Bread has 2.2 times more Selenium and 34.8 times more Sodium than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 5.2 times more Calcium, 6.8 times more Copper, 5.4 times more Iron, 3.7 times more Magnesium, 3.4 times more Phosphorus, 9.7 times more Potassium and 3.2 times more Zinc than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Whole Wheat Paratha Bread and Royal 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 29.3 times more Fat, 89.6 times more Saturated Fat and 24.8 times more Omega 6 than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 2.2 times more Omega 3, 1.3 times more Carbohydrate, 2.6 times more Fiber and 4 times more Protein than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Whole Wheat Paratha Bread and Royal Red Kidney Beans offer comparable quantities of Energy per one pound.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6