Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Refrigerated Naan Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Refrigerated Naan Bread	13%	17%	70%

Macro Nutrients

	Boiled California Red Kidney Beans	Refrigerated Naan Bread	Recommended Dietary Allowance
Energy	8.5% 246kcal	20% 577kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	11.6% 11.2g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	8.64% 2.76g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	35.5% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	77% 100g	130g per day for Men 19-50 years
Sugars	NA	9.7% 7.04g	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	2.33% 1.7g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	32.4% 18g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled California 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	21.3% 0.26mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	72.4% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	14.5% 0.19mg	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	36.7% 147μg	50.6% 202μg	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	2.65% 2.4mg	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	10.5% 1.57mg	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

	Boiled California Red Kidney Beans	Refrigerated Naan Bread	Recommended Dietary Allowance
Calcium	13% 131mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	28.4% 0.26mg	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	74% 5.9mg	80.6% 6.45mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	44.3% 1.02mg	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	39% 272mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	7.3% 248mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	101% 55.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	61.5% 923mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	3.6% 133g	1.75% 64.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Refrigerated Naan Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Refrigerated Naan Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Refrigerated Naan Bread:

• 7 oz of Refrigerated Commercially Prepared Plain Naan Bread contain 6 times more Vitamin B1, 8.2 times more Vitamin B2, 10.8 times more Vitamin B3, 2 times more Vitamin B5 and 1.4 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Refrigerated Naan Bread provide similar amounts of Vitamin B6 per seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Refrigerated Naan Bread:

• 7 ounces of Boiled California Red Kidney Beans have 2.2 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus and 3.4 times more Potassium than Refrigerated Naan Bread.
• While 7 oz of Refrigerated Commercially Prepared Plain Naan Bread contain 1.3 times more Calcium, 1.6 times more Manganese, 23.3 times more Selenium and 116.3 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Refrigerated Naan Bread contain similar levels of Iron and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 4.2 times more Fiber than Refrigerated Naan Bread.
• While 7 oz of Refrigerated Commercially Prepared Plain Naan Bread contain 2.3 times more Energy, 62.8 times more Fat, 99.5 times more Saturated Fat, 8.9 times more Omega 3, 90.3 times more Omega 6 and 2.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Refrigerated Naan Bread offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6