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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Refrigerated Naan Bread	Recommended Dietary Allowance
Energy	22.6% 655kcal	20% 577kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	11.6% 11.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	8.64% 2.76g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	35.5% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	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	130% 49.4g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	34% 19g	56g per day for Men 19-50 years

Vitamins

	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	87.5% 1.05mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	72.4% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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

	California Red Kidney Beans	Refrigerated Naan Bread	Recommended Dietary Allowance
Calcium	38.7% 387mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	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	232% 18.6mg	80.6% 6.45mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	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	115% 804mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	7.3% 248mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	101% 55.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	61.5% 923mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	1.75% 64.7g	3700g per day for Men 19-50 years

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

• Raw California 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 Commercially Prepared Plain Naan Bread.
• While Refrigerated Commercially Prepared Plain Naan Bread contains 1.5 times more Vitamin B1, 2.3 times more Vitamin B2 and 2.8 times more Vitamin B3 than Raw California Red Kidney Beans.

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

• Raw California Red Kidney Beans have 2.3 times more Calcium, 8.5 times more Copper, 2.9 times more Iron, 5.9 times more Magnesium, 1.9 times more Manganese, 4.1 times more Phosphorus, 11.9 times more Potassium and 3.1 times more Zinc than Refrigerated Commercially Prepared Plain Naan Bread.
• While Refrigerated Commercially Prepared Plain Naan Bread contains 8.7 times more Selenium and 42.3 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 11.3 times more Fiber and 2.5 times more Protein than Refrigerated Commercially Prepared Plain Naan Bread.
• While Refrigerated Commercially Prepared Plain Naan Bread contains 22.6 times more Fat, 38.7 times more Saturated Fat, 3.4 times more Omega 3 and 33.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Refrigerated Commercially Prepared Plain Naan Bread have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Raw California Red Kidney Beans as well as Refrigerated Commercially Prepared Plain Naan Bread have insufficient amounts of Glucose and Sucrose in 7 oz.