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

Macros Ratio

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

Macro Nutrients

	Plain Chapati Bread	Red Kidney Beans	Recommended Dietary Allowance
Energy	14.5% 421kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	8.65% 2.77g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	8.45% 1.44g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	67% 87g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	4.1% 2.98g	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	1.06% 0.77g	NA	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	% 0.35g	NA	g per day for Men 19-50 years
Sucrose	% 0.41g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	28.5% 16g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.4% 0.38mg	43.3% 0.56mg	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	21.6% 86.5μg	140% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	7.1% 6.38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.3% 1.25mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Red Kidney Beans	Recommended Dietary Allowance
Calcium	13% 132mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	53.3% 4.27mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	68.5% 1.57mg	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	37.3% 261mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	138% 76μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	38.6% 580mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.23mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	1.26% 46.8g	0.45% 16.7g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Plain Chapati Bread have 3.2 times more Vitamin B3 and 4.2 times more Vitamin E than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 6.5 times more Vitamin B9 than Commercially Prepared Plain Chapati Bread.
• Both Plain Chapati Bread and Red Kidney Beans 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 Plain Chapati Bread vs Red Kidney Beans:

• 5 ounces of Plain Chapati Bread have 16.8 times more Selenium and 34.1 times more Sodium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 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 Commercially Prepared Plain Chapati Bread.
• Both Plain Chapati Bread and Red Kidney Beans contain similar levels of Calcium and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

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