Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Frozen Whole Wheat Chapati Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Frozen Whole Wheat Chapati Bread	11%	28%	61%

Macro Nutrients

	Boiled California Red Kidney Beans	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Energy	6.06% 176kcal	14.6% 424kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	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	24.4% 31.8g	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.43g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	34.7% 13g	36% 13.7g	38g per day for Men 19-50 years
Protein	23% 13g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	41% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	26.2% 105μg	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	NA	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Calcium	9.36% 94mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	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	53% 4.22mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	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	27.7% 194mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	68.6% 37.7μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.36% 50.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Frozen Whole Wheat Chapati Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Frozen Whole Wheat Chapati Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Boiled California Red Kidney Beans have 1.6 times more Vitamin B9 than Frozen Whole Wheat Chapati Bread.
• While 5 oz of Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contain 3.5 times more Vitamin B1, 2.9 times more Vitamin B2, 8.5 times more Vitamin B3, 2.6 times more Vitamin B5 and 2.7 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Frozen Whole Wheat Chapati Bread:

• 5 ounces of Boiled California Red Kidney Beans have 1.8 times more Calcium, 1.3 times more Copper, 1.4 times more Iron and 2.1 times more Potassium than Frozen Whole Wheat Chapati Bread.
• While 5 oz of Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contain 5.5 times more Manganese, 22.2 times more Selenium, 74.5 times more Sodium and 1.8 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Frozen Whole Wheat Chapati Bread contain similar levels of Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contain 2.4 times more Energy, 102.2 times more Fat, 236.5 times more Saturated Fat, 36.5 times more Omega 6 and 2.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Frozen Whole Wheat Chapati Bread offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Frozen Whole Wheat Chapati Bread provide inadequate amounts of Omega 3