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

Macros Ratio

	Protein	Fat	Carbs
Toasted Cinnamon-raisin Bagels	14%	5%	81%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Toasted Cinnamon-raisin Bagels	Canned Kidney Beans	Recommended Dietary Allowance
Energy	40.2% 1167kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	7.37% 7.14g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	3.66% 1.17g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	35.2% 25.5g	10% 7.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	26% 9.92g	45% 17g	38g per day for Men 19-50 years
Protein	75% 42g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Cinnamon-raisin Bagels	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	10% 91μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82% 1.06mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	22.6% 0.29mg	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	101% 405μg	35.7% 143μg	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	2.65% 2.4mg	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	9% 1.35mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Cinnamon-raisin Bagels	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	59.5% 0.54mg	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	203% 16.2mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	56.6% 1.3mg	29% 0.67mg	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	47% 329mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	240% 132μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	98% 1469mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	2.9% 107g	8.37% 310g	3700g per day for Men 19-50 years

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

• Toasted Cinnamon-raisin Bagels have 2.8 times more Vitamin B1, 5.3 times more Vitamin B2, 7.3 times more Vitamin B3, 2.8 times more Vitamin B9 and 17 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.9 times more Vitamin B5, 2 times more Vitamin C and 5.1 times more Vitamin K than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels and Canned All Types Kidney Beans have similar amounts of Vitamin B6 per 14 oz.
• Both Toasted Cinnamon-raisin Bagels as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Toasted Cinnamon-raisin Bagels have 3.5 times more Iron, 2 times more Manganese, 37 times more Selenium, 1.3 times more Sodium and 1.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.7 times more Calcium, 1.5 times more Potassium and 2.9 times more Water than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels and Canned All Types Kidney Beans have similar amounts of Copper, Magnesium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toasted Cinnamon-raisin Bagels have 3.5 times more Energy, 3 times more Fat, 6.4 times more Omega 6, 4.1 times more Carbohydrate, 3.5 times more Sugars and 2 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2 times more Omega 3 and 1.7 times more Fiber than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.