Comparing Nutrients in 14 ounces Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	16%	4%	80%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Red Kidney Beans	Recommended Dietary Allowance
Energy	39.3% 1139kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.68g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	2.84% 0.91g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.94g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	187% 243g	130g per day for Men 19-50 years
Sugars	50% 36.3g	11.5% 8.33g	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	12% 8.65g	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	% 6.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	159% 60.3g	38g per day for Men 19-50 years
Protein	79% 44.2g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	199% 2.4mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.4% 1.07mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	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	130% 520μg	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% 0mg	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	3.18% 0.48mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	223% 18mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	192% 4.4mg	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	52% 365mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	121% 1814mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	101% 11mg	11mg per day for Men 19-50 years
Water	3.03% 112g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted vs Red Kidney Beans:

• 14 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 1.3 times more Vitamin B2 and 2.1 times more Vitamin B3 than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 3.4 times more Vitamin B5, 5.7 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C and 5.6 times more Vitamin K than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted and Red Kidney Beans provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have insufficient amounts of Vitamin C and Vitamin K
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted vs Red Kidney Beans:

• 14 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 7.9 times more Selenium and 38.1 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 5.5 times more Calcium, 4.7 times more Copper, 1.5 times more Iron, 5.8 times more Magnesium, 1.9 times more Manganese, 4.4 times more Phosphorus, 11.7 times more Potassium and 2.1 times more Zinc than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• 14 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 2.1 times more Omega 6 and 4.4 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 5.6 times more Omega 3, 8.4 times more Fiber and 2 times more Protein than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6