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

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Whole Wheat Naan Bread	14%	21%	65%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Refrigerated Whole Wheat Naan Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	19.6% 568kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	18% 5.77g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.5% 92g	35% 45.2g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	2.2% 1.6g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	36% 20.2g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Whole Wheat Naan Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.4% 7.1mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	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	7.94% 31.8μg	64.5% 258μg	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	17.5% 2.6mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Whole Wheat Naan Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	11.7% 117mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	47.6% 0.43mg	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	43% 3.43mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	37% 0.85mg	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	53.3% 373mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	10.8% 367mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	61.8% 927mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.87% 69.3g	3.6% 133g	3700g per day for Men 19-50 years

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

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 3.1 times more Vitamin B2, 6.2 times more Vitamin B3 and 44 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 8.1 times more Vitamin B9, more Vitamin C and 2.5 times more Vitamin K than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B6 per 7 oz.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 1.7 times more Calcium, 1.6 times more Magnesium, 3.3 times more Manganese, 1.4 times more Phosphorus, 10.4 times more Selenium, 467 times more Sodium and 1.2 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Copper, 1.3 times more Iron, 2.2 times more Potassium and 1.9 times more Water than Refrigerated Commercially Prepared Whole Wheat Naan Bread.

Comparison of macro-nutrients per 7 ounces:

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 2.3 times more Energy, 13.4 times more Fat, 39.8 times more Saturated Fat, 11.3 times more Omega 6, 2 times more Carbohydrate and 10.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.9 times more Omega 3 and 1.3 times more Fiber than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread and Boiled All Types Kidney Beans have similar amounts of Protein per 7 oz.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.