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

Weight per 300 calories

• Refrigerated Whole Wheat Naan Bread: 105g
• Boiled Kidney Beans: 236g

Refrigerated Whole Wheat Naan Bread has 2.3 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Refrigerated Whole Wheat Naan Bread or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.25% 7.03g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	9.53% 3.05g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	7.54% 1.3g	1.5% 0.26g	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	41.4% 54g	130g per day for Men 19-50 years
Sugars	4.9% 3.57g	1.04% 0.76g	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	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	39.8% 15g	38g per day for Men 19-50 years
Protein	19% 10.7g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Whole Wheat Naan Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.23% 2.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	22% 0.28mg	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	76.8% 307μg	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	3.15% 2.83mg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.46μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Whole Wheat Naan Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	6.2% 62mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	18.4% 0.17mg	56.7% 0.51mg	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	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	17% 71.3mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	44% 1mg	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	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	21.7% 12μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.99% 36.6g	4.27% 158g	3700g per day for Men 19-50 years

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

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 1.4 times more Vitamin B2, 2.8 times more Vitamin B3 and 19.5 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Vitamin B1, 2.1 times more Vitamin B6, 18.3 times more Vitamin B9, more Vitamin C and 5.7 times more Vitamin K than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• 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 300 kcal.

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

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 1.4 times more Manganese, 4.6 times more Selenium and 207.4 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Calcium, 3.1 times more Copper, 2.9 times more Iron, 1.4 times more Magnesium, 1.7 times more Phosphorus, 4.9 times more Potassium, 1.8 times more Zinc and 4.3 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 6 times more Fat, 17.7 times more Saturated Fat, 5 times more Omega 6 and 4.7 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10.9 times more Omega 3, 3 times more Fiber and 1.9 times more Protein 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 Energy and Carbohydrate per 300 kcal.
• 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 300 kcal.