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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Frozen Whole Wheat Chapati Bread	11%	28%	61%

Macro Nutrients

	Boiled Red Kidney Beans	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Energy	6.2% 180kcal	14.6% 424kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.89% 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	25% 32.3g	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	27.6% 10.5g	36% 13.7g	38g per day for Men 19-50 years
Protein	22% 12.3g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	19% 0.23mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	41% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	46% 184μg	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	0.28% 0.043mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	52% 4.17mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	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	28.8% 201mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	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	0.19% 2.83mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	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 Red Kidney Beans VS Frozen Whole Wheat Chapati Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled 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 Red Kidney Beans vs Frozen Whole Wheat Chapati Bread:

• 5 ounces of Boiled Red Kidney Beans have 2.9 times more Vitamin B9 and 2.5 times more Vitamin K than Frozen Whole Wheat Chapati Bread.
• While 5 oz of Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contain 2.8 times more Vitamin B1, 3.1 times more Vitamin B2, 8 times more Vitamin B3, 2.5 times more Vitamin B5, 2.3 times more Vitamin B6 and 18.3 times more Vitamin E than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Boiled 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 Red Kidney Beans vs Frozen Whole Wheat Chapati Bread:

• 5 ounces of Boiled Red Kidney Beans have 1.3 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 1.3 times more Calcium, 3.7 times more Manganese, 22.2 times more Selenium, 149 times more Sodium and 1.4 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Frozen Whole Wheat Chapati Bread contain similar levels of Copper, Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 5.6 times more Omega 3 than Frozen Whole Wheat Chapati Bread.
• While 5 oz of Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contain 2.4 times more Energy, 18.4 times more Fat, 46 times more Saturated Fat, 6.8 times more Omega 6, 2 times more Carbohydrate, 9.2 times more Sugars and 1.3 times more Fiber than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Frozen Whole Wheat Chapati Bread offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Frozen Whole Wheat Chapati Bread provide inadequate amounts of Omega 3