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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Refrigerated Whole Wheat Naan Bread	14%	21%	65%

Macro Nutrients

	California Red Kidney Beans	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Energy	22.6% 655kcal	19.6% 568kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	18% 5.77g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	70.5% 92g	130g per day for Men 19-50 years
Sugars	NA	9.3% 6.75g	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	2.2% 1.6g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	130% 49.4g	25% 9.53g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	19.5% 0.25mg	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	7.94% 31.8μg	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	9.92% 8.93mg	0% 0mg	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	NA	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Calcium	38.7% 387mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	35% 0.31mg	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	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	121% 2.78mg	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	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	41% 22.6μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	61.8% 927mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	1.87% 69.3g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of California Red Kidney Beans have 3 times more Vitamin B1, 1.2 times more Vitamin B2, 3.1 times more Vitamin B6, 24.6 times more Vitamin B9 and more Vitamin C than Refrigerated Whole Wheat Naan Bread.
• While 7 oz of Refrigerated Commercially Prepared Whole Wheat Naan Bread contain 1.7 times more Vitamin B3 than Raw California Red Kidney Beans.
• 7 ounces of Refrigerated Whole Wheat Naan Bread have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of California Red Kidney Beans have 3.3 times more Calcium, 7 times more Copper, 5.4 times more Iron, 2.4 times more Magnesium, 2.2 times more Phosphorus, 8.1 times more Potassium and 2.1 times more Zinc than Refrigerated Whole Wheat Naan Bread.
• While 7 oz of Refrigerated Commercially Prepared Whole Wheat Naan Bread contain 1.4 times more Manganese, 3.6 times more Selenium and 42.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 2.4 times more Omega 3, 1.3 times more Carbohydrate, 5.2 times more Fiber and 2.4 times more Protein than Refrigerated Whole Wheat Naan Bread.
• While 7 oz of Refrigerated Commercially Prepared Whole Wheat Naan Bread contain 26.8 times more Fat, 80.8 times more Saturated Fat and 22.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Refrigerated Whole Wheat Naan Bread offer comparable quantities of Energy per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6