Comparing Nutrients in 14 ounces Cinnamon-raisin Bagels VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cinnamon-raisin Bagels	14%	6%	80%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cinnamon-raisin Bagels	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	37.5% 1087kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	14.8% 2.5g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	169% 219g	69.6% 90g	130g per day for Men 19-50 years
Sugars	32.7% 23.7g	1.75% 1.27g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	67% 25.4g	38g per day for Men 19-50 years
Protein	69.5% 39g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Cinnamon-raisin Bagels	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.4% 2.02mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	36.6% 0.48mg	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	110% 441μg	129% 516μg	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	3.1% 2.78mg	5.3% 4.76mg	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	8.2% 1.23mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cinnamon-raisin Bagels	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	95% 0.86mg	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	189% 15mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	151% 3.48mg	74.2% 1.7mg	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	56.7% 397mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	108% 1615mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	40.8% 4.5mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	3.43% 127g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cinnamon-raisin Bagels vs Boiled Kidney Beans:

• Cinnamon-raisin Bagels have more Vitamin A, 2.4 times more Vitamin B1, 4.8 times more Vitamin B2, 5.3 times more Vitamin B3, 2.3 times more Vitamin B5 and 10.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Vitamin B6, 1.7 times more Vitamin C and 12 times more Vitamin K than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 14 oz.
• Both Cinnamon-raisin Bagels as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cinnamon-raisin Bagels vs Boiled Kidney Beans:

• Cinnamon-raisin Bagels have 1.7 times more Iron, 2 times more Manganese, 28.2 times more Selenium and 407 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Calcium, 1.3 times more Copper, 1.5 times more Magnesium, 1.4 times more Phosphorus, 2.7 times more Potassium and 2.1 times more Water than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Boiled All Types Kidney Beans have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cinnamon-raisin Bagels have 2.2 times more Energy, 3.4 times more Fat, 5.9 times more Omega 6, 2.4 times more Carbohydrate and 18.7 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.4 times more Omega 3 and 2.8 times more Fiber than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Boiled All Types Kidney Beans have similar amounts of Protein per 14 oz.
• Both Cinnamon-raisin Bagels as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.