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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cinnamon-raisin Bagels	14%	6%	80%

Macro Nutrients

	Boiled California Red Kidney Beans	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Energy	17% 492kcal	37.5% 1087kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	14.8% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	169% 219g	130g per day for Men 19-50 years
Sugars	NA	32.7% 23.7g	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	97% 37g	24% 9.13g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	40.4% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	19% 0.25mg	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	73.4% 294μg	110% 441μg	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	5.3% 4.76mg	3.1% 2.78mg	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	NA	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	26% 262mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	72% 0.65mg	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	148% 12mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	151% 3.48mg	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	77.7% 544mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	224% 123μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	108% 1615mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	40.8% 4.5mg	11mg per day for Men 19-50 years
Water	7.18% 266g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cinnamon-raisin Bagels per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Cinnamon-raisin Bagels to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Boiled California Red Kidney Beans have 1.7 times more Vitamin B6 than Cinnamon-raisin Bagels.
• While 14 oz of Cinnamon-raisin Bagels contain more Vitamin A, 3 times more Vitamin B1, 4.5 times more Vitamin B2, 5.7 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.5 times more Vitamin B9 than Boiled California Red Kidney Beans.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled California Red Kidney Beans as well as Cinnamon-raisin Bagels have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled California Red Kidney Beans have 3.5 times more Calcium, 1.8 times more Copper, 1.7 times more Magnesium, 1.4 times more Phosphorus and 2.8 times more Potassium than Cinnamon-raisin Bagels.
• While 14 oz of Cinnamon-raisin Bagels contain 1.3 times more Iron, 2.8 times more Manganese, 25.8 times more Selenium, 101.8 times more Sodium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• 14 ounces of Cinnamon-raisin Bagels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have 4 times more Fiber than Cinnamon-raisin Bagels.
• While 14 oz of Cinnamon-raisin Bagels contain 2.2 times more Energy, 31.6 times more Omega 6 and 2.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cinnamon-raisin Bagels offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6