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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Plain Chapati Bread	15%	23%	62%

Macro Nutrients

	Red Kidney Beans	Plain Chapati Bread	Recommended Dietary Allowance
Energy	16.5% 478kcal	14.5% 421kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	8.65% 2.77g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	67% 87g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	56.7% 21.5g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	57% 32g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	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	72% 0.86mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	2% 0.3mg	8.3% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	11.8% 118mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	39.7% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	53.3% 4.27mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	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	82.2% 575mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	138% 76μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	38.6% 580mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	20.2% 2.23mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	1.26% 46.8g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of 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 Red Kidney Beans vs Plain Chapati Bread:

• 5 ounces of Red Kidney Beans have 1.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 6.5 times more Vitamin B9 than Plain Chapati Bread.
• While 5 oz of Commercially Prepared Plain Chapati Bread contain 3.2 times more Vitamin B3 and 4.2 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Plain Chapati Bread provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E

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

• 5 ounces of Red Kidney Beans have 2.8 times more Copper, 2.2 times more Iron, 2.2 times more Magnesium, 2.2 times more Phosphorus, 5.1 times more Potassium and 1.8 times more Zinc than Plain Chapati Bread.
• While 5 oz of Commercially Prepared Plain Chapati Bread contain 16.8 times more Selenium and 34.1 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Plain Chapati Bread contain similar levels of Calcium and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 2.7 times more Omega 3, 1.3 times more Carbohydrate, 3.1 times more Fiber and 2 times more Protein than Plain Chapati Bread.
• While 5 oz of Commercially Prepared Plain Chapati Bread contain 7 times more Fat, 12.7 times more Saturated Fat, 4.4 times more Omega 6 and 1.3 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Plain Chapati Bread offer comparable quantities of Energy per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6