Comparing Nutrients in 100 calories Plain Chapati BreadVS Boiled Kidney Beans

Weight per 100 calories

Plain Chapati Bread

33.7g

Boiled Kidney Beans

78.7g

Plain Chapati Bread has 2.3 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 100 calories - Plain Chapati Bread or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Plain Chapati Bread

15%

23%

62%

Boiled Kidney Beans

27%

70%

100 kcal ▼

Macro Nutrients

Plain Chapati Breadvs Boiled Kidney Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.6%2.5g

Fat

0.41%0.39g

2.5 gvs0.39 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.05%0.66g

Saturated Fat

0.18%0.057g

0.66 gvs0.057 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.78%0.044g

Omega 3

8.37%0.13g

0.044 gvs0.13 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2%0.34g

Omega 6

0.5%0.085g

0.34 gvs0.085 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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12%15.6g

Carbohydrate

14%18g

15.6 gvs18 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.26%0.92g

Sugars

0.35%0.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.92 gvs0.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.25%0.18g

Fructose

≤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]

0.18 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.084g

Glucose

0.084 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.098g

Sucrose

0.098 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.34%1.65g

Fiber

13.3%5.04g

1.65 gvs5.04 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.76%3.8g

Protein

12%6.83g

3.8 gvs6.83 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Plain Chapati Breadvs Boiled Kidney Beans

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15.4%0.19mg

Vitamin B1

10.5%0.13mg

Thiamine

0.19 mgvs0.13 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.2%0.067mg

Vitamin B2

3.5%0.046mg

Riboflavin

0.067 mgvs0.046 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.3%2.3mg

Vitamin B3

2.84%0.46mg

Niacin, nicotinic acid, niacinamide

2.3 mgvs0.46 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.9%0.2mg

Vitamin B5

3.46%0.17mg

Pantothenic acid

0.2 mgvs0.17 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7%0.091mg

Vitamin B6

7.27%0.094mg

Pyridoxine

0.091 mgvs0.094 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.13%20.5μg

Vitamin B9

25.6%102μg

Folates and Folic Acid

20.5 μgvs102 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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Vitamin C

1.05%0.94mg

Ascorbic acid

NA mgvs0.94 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.98%0.3mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

0.3 mgvs0.024 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

5.5%6.6μg

Phytomenadione or phylloquinone

NA μgvs6.6 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Plain Chapati Breadvs Boiled Kidney Beans

3.13%31.3mg

Calcium

2.76%27.6mg

31.3 mgvs27.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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9.43%0.085mg

Copper

19%0.17mg

0.085 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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12.7%1mg

Iron

22%1.75mg

1 mgvs1.75 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.97%21mg

Magnesium

7.87%33mg

21 mgvs33 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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18.3%0.42mg

Manganese

14.7%0.34mg

0.42 mgvs0.34 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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8.85%62mg

Phosphorus

15.5%109mg

62 mgvs109 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.63%89.6mg

Potassium

9.38%319mg

89.6 mgvs319 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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33%18μg

Selenium

1.57%0.87μg

18 μgvs0.87 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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9.2%138mg

Sodium

0.052%0.79mg

138 mgvs0.79 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.8%0.53mg

Zinc

7.16%0.79mg

0.53 mgvs0.79 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.3%11g

Water

1.42%52.7g

11 gvs52.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Plain Chapati Bread vs Boiled Kidney Beans:

Commercially Prepared Plain Chapati Bread has 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 5 times more Vitamin B3 and 12.5 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 5 times more Vitamin B9 than Commercially Prepared Plain Chapati Bread.
Both Commercially Prepared Plain Chapati Bread and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 100 kcal.

Comparing minerals per 100 calories for Plain Chapati Bread vs Boiled Kidney Beans:

Commercially Prepared Plain Chapati Bread has 1.2 times more Manganese, 20.9 times more Selenium and 174.9 times more Sodium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 1.8 times more Phosphorus, 3.6 times more Potassium, 1.5 times more Zinc and 4.7 times more Water than Commercially Prepared Plain Chapati Bread.
Both Commercially Prepared Plain Chapati Bread and Boiled All Types Kidney Beans have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Commercially Prepared Plain Chapati Bread has 6.4 times more Fat, 11.4 times more Saturated Fat, 4 times more Omega 6 and 3.6 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3 times more Omega 3, 3.1 times more Fiber and 1.8 times more Protein than Commercially Prepared Plain Chapati Bread.
Both Commercially Prepared Plain Chapati Bread and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Commercially Prepared Plain Chapati Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Plain Chapati BreadVS Refrigerated Naan BreadBoiled Kidney BeansVS Refrigerated Naan BreadPlain Chapati BreadVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Plain Chapati BreadVS Boiled Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Plain Chapati Bread or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: