Comparing Nutrients in 300 calories Frozen Whole Wheat Paratha BreadVS Boiled Kidney Beans

Weight per 300 calories

Frozen Whole Wheat Paratha Bread

92g

Boiled Kidney Beans

236g

Frozen Whole Wheat Paratha Bread has 2.6 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 300 calories - Frozen Whole Wheat Paratha Bread or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Frozen Whole Wheat Paratha Bread

36%

56%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Frozen Whole Wheat Paratha Breadvs Boiled Kidney Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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12.5%12g

Fat

1.2%1.2g

12 gvs1.2 g

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

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16.8%5.36g

Saturated Fat

0.54%0.17g

5.36 gvs0.17 g

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

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3.97%0.063g

Omega 3

25%0.4g

0.063 gvs0.4 g

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

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13%2.2g

Omega 6

1.5%0.26g

2.2 gvs0.26 g

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

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0.32%0.92mg

Cholesterol

0%0mg

0.92 mgvs0 mg

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

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32%41.7g

Carbohydrate

41.4%54g

41.7 gvs54 g

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

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5.27%3.8g

Sugars

1.04%0.76g

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

3.8 gvs0.76 g

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

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0.44%0.32g

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]

0.32 gvsNA g

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

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%0.32g

Glucose

0.32 gvsNA g

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

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%1.6g

Sucrose

1.6 gvsNA g

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

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23.2%8.83g

Fiber

39.8%15g

8.83 gvs15 g

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

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10.5%5.85g

Protein

36.6%20.5g

5.85 gvs20.5 g

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

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Vitamins

Frozen Whole Wheat Paratha Breadvs Boiled Kidney Beans

0.2%1.84μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.84 μgvs0 μg

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

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8.44%0.1mg

Vitamin B1

31.5%0.38mg

Thiamine

0.1 mgvs0.38 mg

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

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5.38%0.07mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.07 mgvs0.14 mg

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

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10.5%1.7mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

1.7 mgvs1.37 mg

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

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8.56%0.43mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.43 mgvs0.52 mg

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

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5.66%0.074mg

Vitamin B6

22%0.28mg

Pyridoxine

0.074 mgvs0.28 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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2.3%9.2μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

9.2 μgvs307 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

3.15%2.83mg

Ascorbic acid

0 mgvs2.83 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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8.3%1.24mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

1.24 mgvs0.071 mg

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

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2.6%3.13μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

3.13 μgvs20 μg

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

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Minerals

Frozen Whole Wheat Paratha Breadvs Boiled Kidney Beans

2.3%23mg

Calcium

8.27%82.7mg

23 mgvs82.7 mg

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

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15%0.13mg

Copper

56.7%0.51mg

0.13 mgvs0.51 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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18.5%1.5mg

Iron

65.6%5.24mg

1.5 mgvs5.24 mg

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

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8.1%34mg

Magnesium

23.6%99mg

34 mgvs99 mg

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

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42%0.97mg

Manganese

44%1mg

0.97 mgvs1 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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15.8%110mg

Phosphorus

46.6%326mg

110 mgvs326 mg

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

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3.76%128mg

Potassium

28%957mg

128 mgvs957 mg

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

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12%6.53μg

Selenium

4.72%2.6μg

6.53 μgvs2.6 μg

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

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27.7%416mg

Sodium

0.16%2.36mg

416 mgvs2.36 mg

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

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6.86%0.75mg

Zinc

21.5%2.36mg

0.75 mgvs2.36 mg

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

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0.83%31g

Water

4.27%158g

31 gvs158 g

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

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Lets compare vitamin content per 300 calories of Frozen Whole Wheat Paratha Bread vs Boiled Kidney Beans:

Frozen Commercially Prepared Whole Wheat Paratha Bread has 1.2 times more Vitamin B3 and 17.5 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3.7 times more Vitamin B1, 2 times more Vitamin B2, 3.9 times more Vitamin B6, 33.4 times more Vitamin B9, more Vitamin C and 6.3 times more Vitamin K than Frozen Commercially Prepared Whole Wheat Paratha Bread.
Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 300 kcal.
Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Whole Wheat Paratha Bread vs Boiled Kidney Beans:

Frozen Commercially Prepared Whole Wheat Paratha Bread has 2.5 times more Selenium and 176.1 times more Sodium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3.6 times more Calcium, 3.8 times more Copper, 3.5 times more Iron, 2.9 times more Magnesium, 3 times more Phosphorus, 7.5 times more Potassium, 3.1 times more Zinc and 5.1 times more Water than Frozen Commercially Prepared Whole Wheat Paratha Bread.
Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Boiled All Types Kidney Beans have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Frozen Commercially Prepared Whole Wheat Paratha Bread has 10.3 times more Fat, 31.1 times more Saturated Fat, 8.7 times more Omega 6 and 5.1 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 6.3 times more Omega 3, 1.3 times more Carbohydrate, 1.7 times more Fiber and 3.5 times more Protein than Frozen Commercially Prepared Whole Wheat Paratha Bread.
Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frozen Whole Wheat Paratha BreadVS Refrigerated Whole Wheat Naan BreadBoiled Kidney BeansVS Refrigerated Whole Wheat Naan BreadFrozen Whole Wheat Paratha BreadVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Frozen Whole Wheat Paratha BreadVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Frozen Whole Wheat Paratha Bread or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: