Comparing Nutrients in 7 ounces Refrigerated Naan Bread VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Naan Bread	13%	17%	70%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Refrigerated Naan Bread	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	20% 577kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.2g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	8.64% 2.76g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	35.5% 0.57g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	35% 45.2g	130g per day for Men 19-50 years
Sugars	9.7% 7.04g	0.88% 0.64g	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	2.33% 1.7g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	34% 19g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Naan Bread	Boiled 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	129% 1.55mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.4% 11.6mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	18.3% 0.24mg	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	50.6% 202μg	64.5% 258μg	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	2.65% 2.4mg	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	10.5% 1.57mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Naan Bread	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	16.7% 167mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	53.4% 0.48mg	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	80.6% 6.45mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	44.3% 1.02mg	41% 0.95mg	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	28.3% 198mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	7.3% 248mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	101% 55.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	61.5% 923mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	1.75% 64.7g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Refrigerated Naan Bread VS Boiled Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Refrigerated Naan Bread versus 7 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Refrigerated Naan Bread vs Boiled Red Kidney Beans:

• 7 ounces of Refrigerated Naan Bread have 4.9 times more Vitamin B1, 8.8 times more Vitamin B2, 10.1 times more Vitamin B3, 2 times more Vitamin B5 and 26.3 times more Vitamin E than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Refrigerated Commercially Prepared Plain Naan Bread.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E

Comparing minerals per 7 ounces for Refrigerated Naan Bread vs Boiled Red Kidney Beans:

• 7 ounces of Refrigerated Naan Bread have 3 times more Calcium, 23.3 times more Selenium and 232.5 times more Sodium than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.9 times more Copper, 1.7 times more Magnesium, 1.4 times more Phosphorus, 3.2 times more Potassium and 1.3 times more Zinc than Refrigerated Commercially Prepared Plain Naan Bread.
• Both Refrigerated Naan Bread and Boiled Red Kidney Beans contain similar levels of Iron and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Refrigerated Naan Bread have 2.3 times more Energy, 11.3 times more Fat, 19.3 times more Saturated Fat, 1.7 times more Omega 3, 16.9 times more Omega 6, 2.2 times more Carbohydrate and 11.1 times more Sugars than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 3.4 times more Fiber than Refrigerated Commercially Prepared Plain Naan Bread.
• Both Refrigerated Naan Bread and Boiled Red Kidney Beans offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6