Comparing Nutrients in 100 grams 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	10.3% 299kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	9.5% 9.2g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.5% 46g	46% 59.8g	130g per day for Men 19-50 years
Sugars	4.04% 2.93g	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	0.37% 0.27g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	25.5% 9.7g	65.5% 25g	38g per day for Men 19-50 years
Protein	14% 7.85g	43.5% 24.4g	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	37.5% 0.45mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.6mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	30.5% 0.4mg	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	11.3% 45μg	99% 394μg	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	5% 4.5mg	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	3.67% 0.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.75% 3.3μg	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	3.6% 36mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	122% 1.1mg	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	27.5% 2.2mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	13.3% 56mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	43.5% 1mg	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	22.6% 158mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	48.4% 26.6μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.96% 35.4g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• 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 100 g.

Comparing minerals per 100 grams 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 100 grams:

• 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 100 g.
• 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 100 g.