Comparing Nutrients in 7 ounces Plain Chapati Bread VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Plain Chapati Bread	15%	23%	62%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Plain Chapati Bread	Red Kidney Beans	Recommended Dietary Allowance
Energy	20.3% 589kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	15.2% 14.8g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	12% 3.88g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.8% 92g	94% 122g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	5.75% 4.17g	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	1.48% 1.07g	NA	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.58g	NA	g per day for Men 19-50 years
Fiber	25.6% 9.72g	79.4% 30g	38g per day for Men 19-50 years
Protein	40% 22.3g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.5mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.2% 0.54mg	60.6% 0.79mg	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	30.3% 121μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	9.92% 8.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.6% 1.75mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Red Kidney Beans	Recommended Dietary Allowance
Calcium	18.5% 185mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	74.7% 5.97mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	96% 2.2mg	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	52% 365mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	194% 107μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	54% 812mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	1.77% 65.5g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Plain Chapati Bread vs Red Kidney Beans:

• Commercially Prepared Plain Chapati Bread has 3.2 times more Vitamin B3 and 4.2 times more Vitamin E than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 6.5 times more Vitamin B9 than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Raw Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.

Comparing minerals per 7 ounces for Plain Chapati Bread vs Red Kidney Beans:

• Commercially Prepared Plain Chapati Bread has 16.8 times more Selenium and 34.1 times more Sodium than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.8 times more Copper, 2.2 times more Iron, 2.2 times more Magnesium, 2.2 times more Phosphorus, 5.1 times more Potassium and 1.8 times more Zinc than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Raw Red Kidney Beans have similar amounts of Calcium and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Commercially Prepared Plain Chapati Bread has 7 times more Fat, 12.7 times more Saturated Fat, 4.4 times more Omega 6 and 1.3 times more Sugars than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.7 times more Omega 3, 1.3 times more Carbohydrate, 3.1 times more Fiber and 2 times more Protein than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Raw Red Kidney Beans have similar amounts of Energy per 7 oz.
• Both Commercially Prepared Plain Chapati Bread as well as Raw Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 7 oz.