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

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Chapati Bread	11%	28%	61%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen Whole Wheat Chapati Bread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	14.6% 424kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.08% 1.03g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.3% 65.4g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	5.73% 4.15g	NA	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	0.53% 0.38g	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	% 0.43g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	36% 13.7g	93% 35.3g	38g per day for Men 19-50 years
Protein	20% 11g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Chapati Bread	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.53mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	16% 63.8μg	140% 558μg	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	0% 0mg	7.1% 6.38mg	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	5.2% 0.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Chapati Bread	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.1% 51mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	173% 1.56mg	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	39% 3.1mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	108% 2.48mg	61.6% 1.4mg	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	32% 224mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	68.6% 37.7μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	1.36% 50.2g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Whole Wheat Chapati Bread VS California Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Whole Wheat Chapati Bread vs California Red Kidney Beans:

• 5 ounces of Frozen Whole Wheat Chapati Bread have 2.2 times more Vitamin B3 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 8.8 times more Vitamin B9 and more Vitamin C than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Whole Wheat Chapati Bread and California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• 5 ounces of Frozen Whole Wheat Chapati Bread have insufficient amounts of Vitamin C
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Whole Wheat Chapati Bread vs California Red Kidney Beans:

• 5 ounces of Frozen Whole Wheat Chapati Bread have 1.7 times more Manganese, 8.3 times more Selenium and 27.1 times more Sodium than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 5.4 times more Calcium, 4.8 times more Copper, 4.3 times more Iron, 2.9 times more Magnesium, 2.6 times more Phosphorus, 7.6 times more Potassium and 1.7 times more Zinc than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Whole Wheat Chapati Bread have 36.8 times more Fat, 92 times more Saturated Fat and 13.5 times more Omega 6 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 2.8 times more Omega 3, 1.3 times more Carbohydrate, 2.6 times more Fiber and 3.1 times more Protein than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Whole Wheat Chapati Bread and California Red Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Frozen Whole Wheat Chapati Bread provide inadequate amounts of Omega 3
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6