Comparing Nutrients in 14 ounces Red Kidney Beans VS Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)	16%	5%	79%

Macro Nutrients

	Red Kidney Beans	Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Energy	46% 1338kcal	37.6% 1091kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	2.73% 0.87g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	15.4% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	163% 212g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	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	159% 60.3g	24% 9.13g	38g per day for Men 19-50 years
Protein	160% 89.4g	74.4% 41.7g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	201% 2.4mg	178% 2.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	29% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	15.6% 0.2mg	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	391% 1564μg	87.3% 349μg	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	20% 18mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.56% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Calcium	33% 329mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	72% 0.65mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	332% 26.6mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	93% 2.14mg	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	230% 1611mg	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	141% 2119mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) per 14 oz

Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame):

• 14 ounces of Red Kidney Beans have 2.1 times more Vitamin B5, 7.8 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin C than Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame).
• While 14 oz of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) contain 1.5 times more Vitamin B2 and 2.2 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Red Kidney Beans vs Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame):

• 14 ounces of Red Kidney Beans have 4.6 times more Calcium, 4.3 times more Copper, 1.9 times more Iron, 4.8 times more Magnesium, 2.1 times more Manganese, 4.2 times more Phosphorus, 13.5 times more Potassium and 3.2 times more Zinc than Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame).
• While 14 oz of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) contain 44.5 times more Sodium than Raw Red Kidney Beans.
• 14 ounces of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 1.2 times more Energy, 9.9 times more Omega 3, 6.6 times more Fiber and 2.1 times more Protein than Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame).
• While 14 oz of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) contain 2.9 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6