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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Frozen Whole Wheat Paratha Bread	8%	36%	56%

Macro Nutrients

	Red Kidney Beans	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Energy	23% 669kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	36% 11.6g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	94% 122g	69.2% 90g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	NA	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	NA	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 3.47g	g per day for Men 19-50 years
Fiber	79.4% 30g	50% 19g	38g per day for Men 19-50 years
Protein	80% 44.7g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	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	101% 1.2mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	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	2.78% 0.42mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Calcium	16.5% 165mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	115% 806mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	59.8% 897mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	1.8% 66.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans 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 Red Kidney Beans vs Frozen Whole Wheat Paratha Bread:

• 7 ounces of Red Kidney Beans have 5.5 times more Vitamin B1, 2.8 times more Vitamin B2, 1.7 times more Vitamin B5, 5 times more Vitamin B6, 39.4 times more Vitamin B9, more Vitamin C and 1.6 times more Vitamin K than Frozen Whole Wheat Paratha Bread.
• While 7 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 6.4 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Frozen Whole Wheat Paratha Bread provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Frozen Whole Wheat Paratha Bread have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Frozen Commercially Prepared Whole Wheat Paratha Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Red Kidney Beans have 3.3 times more Calcium, 4.8 times more Copper, 4.2 times more Iron, 3.7 times more Magnesium, 3.4 times more Phosphorus, 9.8 times more Potassium and 3.4 times more Zinc than Frozen Whole Wheat Paratha Bread.
• While 7 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 2.2 times more Selenium and 37.7 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Frozen Whole Wheat Paratha Bread contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 5.2 times more Omega 3, 1.4 times more Carbohydrate, 1.6 times more Fiber and 3.5 times more Protein than Frozen Whole Wheat Paratha Bread.
• While 7 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 12.5 times more Fat, 37.8 times more Saturated Fat, 10.6 times more Omega 6 and 2 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Frozen Whole Wheat Paratha Bread offer comparable quantities of Energy per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6