Comparing Nutrients in 5 ounces Canned Kidney Beans VS Frozen Whole Wheat Chapati Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Frozen Whole Wheat Chapati Bread	11%	28%	61%

Macro Nutrients

	Canned Kidney Beans	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Energy	4.1% 119kcal	14.6% 424kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	6.08% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	5.73% 4.15g	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	0% 0g	0.53% 0.38g	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	% 0g	% 0.43g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 0.57g	g per day for Men 19-50 years
Fiber	16% 6.1g	36% 13.7g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	41% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	30.5% 0.4mg	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	12.8% 51μg	16% 63.8μg	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	1.9% 1.7mg	0% 0mg	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	0.19% 0.028mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Calcium	4.8% 48mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	36% 0.32mg	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	20.7% 1.66mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	108% 2.48mg	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	18.2% 128mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	68.6% 37.7μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	3% 111g	1.36% 50.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Frozen Whole Wheat Chapati Bread:

• Canned All Types Kidney Beans have more Vitamin C and 1.2 times more Vitamin K than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• While Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contains 3.9 times more Vitamin B1, 3.5 times more Vitamin B2, 11.2 times more Vitamin B3, 4.1 times more Vitamin B5, 3.8 times more Vitamin B6 and 27.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have similar amounts of Vitamin B9 per 5 oz.
• Both Canned All Types Kidney Beans as well as Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Frozen Whole Wheat Chapati Bread:

• Canned All Types Kidney Beans have 1.2 times more Potassium and 2.2 times more Water than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• While Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contains 1.7 times more Copper, 1.9 times more Iron, 2.1 times more Magnesium, 10.4 times more Manganese, 1.8 times more Phosphorus, 29.6 times more Selenium and 3.3 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have similar amounts of Calcium and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have 2.7 times more Omega 3 than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• While Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contains 3.6 times more Energy, 15.3 times more Fat, 23.5 times more Saturated Fat, 6.9 times more Omega 6, 3.2 times more Carbohydrate, 1.6 times more Sugars, 2.3 times more Fiber and 1.5 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.