Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Frozen Whole Wheat Paratha Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Frozen Whole Wheat Paratha Bread	8%	36%	56%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Energy	5.54% 161kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	36% 11.6g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	28% 4.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	69.2% 90g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	11.4% 8.24g	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% 0g	0.96% 0.69g	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	% 0g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 3.47g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	50% 19g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Frozen Whole Wheat Paratha 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	17.5% 0.21mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	12.2% 0.16mg	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	11.4% 45.6μg	4.96% 20μg	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	1.76% 1.6mg	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	0.26% 0.04mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	32% 0.29mg	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	31% 2.5mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	91% 2.1mg	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	30% 210mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	59.8% 897mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	4.2% 155g	1.8% 66.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Frozen Whole Wheat Paratha Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Frozen Whole Wheat Paratha Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Frozen Whole Wheat Paratha Bread:

• 7 ounces of Canned Red Kidney Beans with Liquids have 2.3 times more Vitamin B9 and 1.2 times more Vitamin K than Frozen Whole Wheat Paratha Bread.
• While 7 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 3.7 times more Vitamin B3, 3.6 times more Vitamin B5 and 67.5 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Frozen Whole Wheat Paratha Bread provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Frozen Commercially Prepared Whole Wheat Paratha Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Frozen Whole Wheat Paratha Bread:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.9 times more Potassium and 2.3 times more Water than Frozen Whole Wheat Paratha Bread.
• While 7 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 1.3 times more Iron, 3.6 times more Manganese, 6.5 times more Selenium, 1.8 times more Sodium and 1.3 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Frozen Whole Wheat Paratha Bread contain similar levels of Calcium, Copper, Magnesium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 4 times more Energy, 36.7 times more Fat, 46.6 times more Saturated Fat, 1.4 times more Omega 3, 29 times more Omega 6, 3.1 times more Carbohydrate, 2.2 times more Sugars and 2.2 times more Fiber than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Frozen Whole Wheat Paratha Bread offer comparable quantities of Protein per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6