Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Plain Chapati Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Plain Chapati Bread	15%	23%	62%

Macro Nutrients

	Boiled Red Kidney Beans	Plain Chapati Bread	Recommended Dietary Allowance
Energy	6.2% 180kcal	14.5% 421kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	8.65% 2.77g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	8.45% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	5.3% 3.86g	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	1.06% 0.77g	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	% 0.35g	g per day for Men 19-50 years
Sucrose	NA	% 0.41g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	22% 12.3g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Plain Chapati Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	29.4% 0.38mg	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	21.6% 86.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.28% 0.043mg	8.3% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	39.7% 0.36mg	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	52% 4.17mg	53.3% 4.27mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	77% 1.77mg	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	28.8% 201mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	138% 76μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	38.6% 580mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	20.2% 2.23mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.26% 46.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Plain Chapati Bread per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Red Kidney Beans vs Plain Chapati Bread:

• 5 ounces of Boiled Red Kidney Beans have 2.1 times more Vitamin B9 than Plain Chapati Bread.
• While 5 oz of Commercially Prepared Plain Chapati Bread contain 3.4 times more Vitamin B1, 3.4 times more Vitamin B2, 11.7 times more Vitamin B3, 2.6 times more Vitamin B5, 2.3 times more Vitamin B6 and 29.3 times more Vitamin E than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E

Comparing minerals per 5 ounces for Boiled Red Kidney Beans vs Plain Chapati Bread:

• 5 ounces of Boiled Red Kidney Beans have 1.5 times more Potassium than Plain Chapati Bread.
• While 5 oz of Commercially Prepared Plain Chapati Bread contain 3.3 times more Calcium, 1.4 times more Magnesium, 2.6 times more Manganese, 1.3 times more Phosphorus, 44.8 times more Selenium, 204.5 times more Sodium and 1.5 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Plain Chapati Bread contain similar levels of Copper and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 1.3 times more Omega 3 and 1.5 times more Fiber than Plain Chapati Bread.
• While 5 oz of Commercially Prepared Plain Chapati Bread contain 2.3 times more Energy, 14.9 times more Fat, 27.1 times more Saturated Fat, 9.5 times more Omega 6, 2 times more Carbohydrate, 8.5 times more Sugars and 1.3 times more Protein than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6