Comparing Nutrients in 5 ounces Royal Red Kidney Beans VS Refrigerated Naan Bread

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Refrigerated Naan Bread	13%	17%	70%

Macro Nutrients

	Royal Red Kidney Beans	Refrigerated Naan Bread	Recommended Dietary Allowance
Energy	16% 466kcal	14.2% 412kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	8.26% 8g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	6.17% 1.97g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	25.3% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	15% 2.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.7g	55% 71.5g	130g per day for Men 19-50 years
Sugars	NA	6.94% 5.03g	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	1.66% 1.2g	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	% 0.92g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	93% 35.3g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	64% 36g	24.4% 13.6g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Refrigerated Naan Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	55.6% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	51.7% 8.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	10.4% 0.13mg	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	139% 557μg	36% 145μg	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	NA	7.47% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Refrigerated Naan Bread	Recommended Dietary Allowance
Calcium	18.6% 186mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	20.3% 0.18mg	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	154% 12.3mg	57.6% 4.6mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	31.7% 0.73mg	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	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	56% 1908mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	10.4% 1.15mg	11mg per day for Men 19-50 years
Water	0.46% 17g	1.25% 46.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Refrigerated Naan Bread per 5 oz

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

Lets compare vitamin content per 5 ounces of Royal Red Kidney Beans vs Refrigerated Naan Bread:

• 5 ounces of Royal Red Kidney Beans have 1.8 times more Vitamin B5, 4.2 times more Vitamin B6 and 3.9 times more Vitamin B9 than Refrigerated Naan Bread.
• While 5 oz of Refrigerated Commercially Prepared Plain Naan Bread contain 2 times more Vitamin B1, 2.1 times more Vitamin B2 and 2.8 times more Vitamin B3 than Raw Royal Red Kidney Beans.

Comparing minerals per 5 ounces for Royal Red Kidney Beans vs Refrigerated Naan Bread:

• 5 ounces of Royal Red Kidney Beans have 1.6 times more Calcium, 7.8 times more Copper, 2.7 times more Iron, 5.1 times more Magnesium, 2.2 times more Manganese, 4.1 times more Phosphorus, 10.8 times more Potassium and 3.3 times more Zinc than Refrigerated Naan Bread.
• While 5 oz of Refrigerated Commercially Prepared Plain Naan Bread contain 8.7 times more Selenium and 35.8 times more Sodium than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Royal Red Kidney Beans have 11.3 times more Fiber and 2.6 times more Protein than Refrigerated Naan Bread.
• While 5 oz of Refrigerated Commercially Prepared Plain Naan Bread contain 12.6 times more Fat, 21.4 times more Saturated Fat, 1.9 times more Omega 3 and 18.6 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Refrigerated Naan Bread offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6