Comparing Nutrients in 300 calories Refrigerated Whole Wheat Naan Bread VS Canned Kidney Beans

Weight per 300 calories

• Refrigerated Whole Wheat Naan Bread: 105g
• Canned Kidney Beans: 357g

Refrigerated Whole Wheat Naan Bread has 3.4 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Refrigerated Whole Wheat Naan Bread or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Whole Wheat Naan Bread	14%	21%	65%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Refrigerated Whole Wheat Naan Bread	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.25% 7.03g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	9.53% 3.05g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	7.54% 1.3g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0.36% 1.05mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.3% 48.5g	40% 51.8g	130g per day for Men 19-50 years
Sugars	4.9% 3.57g	9.1% 6.6g	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	1.16% 0.84g	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	% 0.63g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.6g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	19% 10.7g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Whole Wheat Naan Bread	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.23% 2.1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	20.3% 0.26mg	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	4.2% 16.8μg	32% 129μg	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	4.76% 4.3mg	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	9.23% 1.4mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.46μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Whole Wheat Naan Bread	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	6.2% 62mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	18.4% 0.17mg	53.6% 0.48mg	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	22.7% 1.8mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	17% 71.3mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	26% 0.6mg	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	28% 197mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	21.7% 12μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.99% 36.6g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Refrigerated Whole Wheat Naan Bread vs Canned Kidney Beans:

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 2.6 times more Vitamin B3 and 19.4 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.2 times more Vitamin B1, 2 times more Vitamin B6, 7.7 times more Vitamin B9, more Vitamin C and 4.2 times more Vitamin K than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 300 kcal.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Refrigerated Whole Wheat Naan Bread vs Canned Kidney Beans:

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 2.4 times more Manganese and 3.7 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2 times more Calcium, 2.9 times more Copper, 2.3 times more Iron, 1.4 times more Magnesium, 1.6 times more Phosphorus, 4.4 times more Potassium, 2.2 times more Sodium, 1.3 times more Zinc and 7.6 times more Water than Refrigerated Commercially Prepared Whole Wheat Naan Bread.

Comparison of macro-nutrients per 300 calories:

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 3.3 times more Fat, 6.1 times more Saturated Fat and 3.4 times more Omega 6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 8 times more Omega 3, 1.9 times more Sugars, 3.1 times more Fiber and 1.7 times more Protein than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.