Comparing Nutrients in 7 ounces Frozen Whole Wheat Chapati Bread VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Chapati Bread	11%	28%	61%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen Whole Wheat Chapati Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	20.5% 593kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	20.5% 6.57g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.45g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.4% 92g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	8% 5.8g	NA	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	0.74% 0.54g	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	% 0.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	50.7% 19.2g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	28% 15.6g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Chapati Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.4% 0.89mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.15mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	16% 0.21mg	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	22.3% 89.3μg	36.7% 147μg	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	0% 0mg	2.65% 2.4mg	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	7.28% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Chapati Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	63.7% 0.57mg	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	54.6% 4.37mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	151% 3.47mg	27.4% 0.63mg	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	44.8% 314mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	96% 52.8μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	1.9% 70.3g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Whole Wheat Chapati Bread VS Boiled California Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Whole Wheat Chapati Bread vs Boiled California Red Kidney Beans:

• 7 ounces of Frozen Whole Wheat Chapati Bread have 3.5 times more Vitamin B1, 2.9 times more Vitamin B2, 8.5 times more Vitamin B3, 2.6 times more Vitamin B5 and 2.7 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.6 times more Vitamin B9 than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Whole Wheat Chapati Bread vs Boiled California Red Kidney Beans:

• 7 ounces of Frozen Whole Wheat Chapati Bread have 5.5 times more Manganese, 22.2 times more Selenium, 74.5 times more Sodium and 1.8 times more Zinc than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.8 times more Calcium, 1.3 times more Copper, 1.4 times more Iron and 2.1 times more Potassium than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Whole Wheat Chapati Bread and Boiled California Red Kidney Beans contain similar levels of Magnesium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Whole Wheat Chapati Bread have 2.4 times more Energy, 102.2 times more Fat, 236.5 times more Saturated Fat, 36.5 times more Omega 6 and 2.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Frozen Whole Wheat Chapati Bread and Boiled California Red Kidney Beans offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Frozen Whole Wheat Chapati Bread provide inadequate amounts of Omega 3
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6