Comparing Nutrients in 5 ounces Frozen Whole Wheat Paratha Bread VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Paratha Bread	8%	36%	56%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Frozen Whole Wheat Paratha Bread	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	16% 462kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	19.3% 18.7g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	26% 8.26g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.4% 64.3g	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	8.1% 5.9g	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	0.68% 0.5g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	93% 35.3g	38g per day for Men 19-50 years
Protein	16% 9g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Paratha Bread	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.3% 0.11mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.2% 2.6mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	43% 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	3.54% 14μg	139% 557μg	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	12.8% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Paratha Bread	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	157% 1.4mg	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	28.5% 2.3mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	68.3% 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	24.3% 170mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	56% 1908mg	3400mg per day for Men 19-50 years
Selenium	18.3% 10μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	42.7% 641mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	1.3% 47.5g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Whole Wheat Paratha Bread VS Royal Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Whole Wheat Paratha Bread versus 5 oz of Royal 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 Paratha Bread vs Royal Red Kidney Beans:

• 5 oz of Raw Royal Red Kidney Beans contain 3.5 times more Vitamin B1, 3.2 times more Vitamin B2, 1.7 times more Vitamin B5, 5 times more Vitamin B6, 39.3 times more Vitamin B9 and more Vitamin C than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Whole Wheat Paratha Bread and Royal Red Kidney Beans provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Frozen Whole Wheat Paratha Bread have insufficient amounts of Vitamin C
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Raw Royal 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 Paratha Bread vs Royal Red Kidney Beans:

• 5 ounces of Frozen Whole Wheat Paratha Bread have 2.2 times more Selenium and 34.8 times more Sodium than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 5.2 times more Calcium, 6.8 times more Copper, 5.4 times more Iron, 3.7 times more Magnesium, 3.4 times more Phosphorus, 9.7 times more Potassium and 3.2 times more Zinc than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Whole Wheat Paratha Bread and Royal Red Kidney Beans contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Whole Wheat Paratha Bread have 29.3 times more Fat, 89.6 times more Saturated Fat and 24.8 times more Omega 6 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 2.2 times more Omega 3, 1.3 times more Carbohydrate, 2.6 times more Fiber and 4 times more Protein than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Whole Wheat Paratha Bread and Royal Red Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6