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

Macros Ratio

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

Macro Nutrients

	Frozen Whole Wheat Chapati Bread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	20.5% 593kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	20.5% 6.57g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.45g	0.63% 0.11g	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	91% 119g	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	130% 49.4g	38g per day for Men 19-50 years
Protein	28% 15.6g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Chapati Bread	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	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.15mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	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	22.3% 89.3μg	195% 782μg	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	9.92% 8.93mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	243% 2.2mg	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	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	151% 3.47mg	86.3% 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	44.8% 314mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	96% 52.8μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	1.9% 70.3g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread has 2.2 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 8.8 times more Vitamin B9 and more Vitamin C than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread has 1.7 times more Manganese, 8.3 times more Selenium and 27.1 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.4 times more Calcium, 4.8 times more Copper, 4.3 times more Iron, 2.9 times more Magnesium, 2.6 times more Phosphorus, 7.6 times more Potassium and 1.7 times more Zinc than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.

Comparison of macro-nutrients per 7 ounces:

• Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread has 36.8 times more Fat, 92 times more Saturated Fat and 13.5 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.8 times more Omega 3, 1.3 times more Carbohydrate, 2.6 times more Fiber and 3.1 times more Protein than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread and Raw California Red Kidney Beans have similar amounts of Energy per 7 oz.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.