Comparing Nutrients in 14 ounces Oat Bran Bagels VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bagels	16%	4%	80%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Oat Bran Bagels	California Red Kidney Beans	Recommended Dietary Allowance
Energy	35% 1012kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	183% 237g	130g per day for Men 19-50 years
Sugars	8.92% 6.47g	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	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	37.6% 14.3g	260% 99g	38g per day for Men 19-50 years
Protein	76% 42.5g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.4% 11.7mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.3% 1.77mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	121% 1.58mg	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	97% 389μg	391% 1564μg	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	0.88% 0.79mg	20% 18mg	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	8.73% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bagels	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	485% 4.37mg	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	153% 12.2mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	149% 3.43mg	173% 3.97mg	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	62.4% 437mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	247% 136μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	156% 2342mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	92% 10mg	11mg per day for Men 19-50 years
Water	3.53% 131g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oat Bran Bagels vs California Red Kidney Beans:

• Oat Bran Bagels have 1.5 times more Vitamin B2 and 1.4 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Vitamin B1, 1.8 times more Vitamin B5, 9.2 times more Vitamin B6, 4 times more Vitamin B9 and 22.5 times more Vitamin C than Oat Bran Bagels.
• Both Oat Bran Bagels as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oat Bran Bagels vs California Red Kidney Beans:

• Oat Bran Bagels have 10.7 times more Selenium and 53.6 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 16.3 times more Calcium, 7.3 times more Copper, 3 times more Iron, 5.2 times more Magnesium, 3.7 times more Phosphorus, 13 times more Potassium and 2.8 times more Zinc than Oat Bran Bagels.
• Both Oat Bran Bagels and Raw California Red Kidney Beans have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oat Bran Bagels have 4.8 times more Fat and 8.6 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Energy, 3.8 times more Omega 3, 6.9 times more Fiber and 2.3 times more Protein than Oat Bran Bagels.
• Both Oat Bran Bagels and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 14 oz.
• Both Oat Bran Bagels as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.