Comparing Nutrients in 100 grams Boiled Kidney Beans VS Refrigerated Whole Wheat Naan Bread

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Energy	4.38% 127kcal	9.86% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	9.1% 2.9g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	7.2% 1.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	35.5% 46.2g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	4.7% 3.4g	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	NA	1.1% 0.8g	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	NA	% 0.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	17% 6.4g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	18.2% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	22.4% 3.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	9.85% 0.13mg	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	32.5% 130μg	4% 16μg	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	1.33% 1.2mg	0% 0mg	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	0.2% 0.03mg	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	2.75% 3.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Calcium	3.5% 35mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	17.6% 0.16mg	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	27.8% 2.22mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	61% 1.4mg	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	19.7% 138mg	27% 188mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	5.44% 185mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	20.7% 11.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	31% 467mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.94% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Refrigerated Whole Wheat Naan Bread:

• Boiled All Types Kidney Beans have 8.1 times more Vitamin B9, more Vitamin C and 2.5 times more Vitamin K than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 3.1 times more Vitamin B2, 6.2 times more Vitamin B3 and 44 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Refrigerated Commercially Prepared Whole Wheat Naan Bread have similar amounts of Vitamin B1 and Vitamin B6 per 100 g.
• Both Boiled All Types Kidney Beans as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Refrigerated Whole Wheat Naan Bread:

• Boiled All Types Kidney Beans have 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.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 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 and 467 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Refrigerated Commercially Prepared Whole Wheat Naan Bread have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 4.9 times more Omega 3 and 1.3 times more Fiber than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 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.
• Both Boiled All Types Kidney Beans and Refrigerated Commercially Prepared Whole Wheat Naan Bread have similar amounts of Protein per 100 g.
• Both Boiled All Types Kidney Beans as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.