Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Frozen Whole Wheat Paratha Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Frozen Whole Wheat Paratha Bread	8%	36%	56%

Macro Nutrients

	Boiled Kidney Beans	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Energy	6.2% 180kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	19.3% 18.7g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	26% 8.26g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	49.4% 64.3g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	8.1% 5.9g	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	NA	0.68% 0.5g	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	NA	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	24% 9.07g	36% 13.6g	38g per day for Men 19-50 years
Protein	22% 12.3g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	8.3% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	16.2% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	8.72% 0.11mg	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	46% 184μg	3.54% 14μg	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	0.28% 0.043mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	23% 0.21mg	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	39.3% 3.15mg	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	65% 1.5mg	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% 196mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	18.3% 10μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	42.7% 641mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.3% 47.5g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.5 times more Vitamin B1, 1.5 times more Vitamin B6, 13 times more Vitamin B9, more Vitamin C and 2.5 times more Vitamin K than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• While Frozen Commercially Prepared Whole Wheat Paratha Bread contains 1.3 times more Vitamin B2, 3.2 times more Vitamin B3, 2.1 times more Vitamin B5 and 45 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Frozen Commercially Prepared Whole Wheat Paratha Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Frozen Whole Wheat Paratha Bread:

• Boiled All Types Kidney Beans have 1.4 times more Calcium, 1.5 times more Copper, 1.4 times more Iron, 2.9 times more Potassium, 1.2 times more Zinc and 2 times more Water than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• While Frozen Commercially Prepared Whole Wheat Paratha Bread contains 2.5 times more Manganese, 6.5 times more Selenium and 452 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Commercially Prepared Whole Wheat Paratha Bread have similar amounts of Magnesium and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 2.5 times more Omega 3 and 1.4 times more Protein than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• While Frozen Commercially Prepared Whole Wheat Paratha Bread contains 2.6 times more Energy, 26.4 times more Fat, 79.8 times more Saturated Fat, 22.3 times more Omega 6, 2 times more Carbohydrate, 13 times more Sugars and 1.5 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Frozen Commercially Prepared Whole Wheat Paratha Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.