Comparing Nutrients in 1 kilogram Whole Grain Bagels VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Whole Grain Bagels	15%	0%	85%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Whole Grain Bagels	California Red Kidney Beans	Recommended Dietary Allowance
Energy	88% 2550kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	419% 545g	460% 598g	130g per day for Men 19-50 years
Sugars	128% 93g	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	124% 47g	655% 249g	38g per day for Men 19-50 years
Protein	166% 93g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Whole Grain Bagels	California 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	582% 7mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	304% 3.95mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	291% 46.5mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	305% 3.97mg	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	350% 1400μg	985% 3940μg	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	50% 45mg	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	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Grain Bagels	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	93% 930mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	174% 1.57mg	1222% 11mg	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	524% 42mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	NA	435% 10mg	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	206% 1440mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	478% 263μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	248% 3720mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	147% 16mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	9.33% 345g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Grain Bagels VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Whole Grain Bagels versus 1 kg of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Whole Grain Bagels vs California Red Kidney Beans:

• 1 kilogram of Whole Grain Bagels has 1.3 times more Vitamin B1, 1.8 times more Vitamin B2 and 2.3 times more Vitamin B3 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 2.7 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Whole Grain White Bagels.
• 1 kilogram of Whole Grain Bagels have insufficient amounts of Vitamin C
• Both Whole Grain White Bagels as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Whole Grain Bagels vs California Red Kidney Beans:

• 1 kilogram of Whole Grain Bagels has 8.2 times more Selenium and 33.8 times more Sodium than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 2.1 times more Calcium, 7 times more Copper, 2.2 times more Iron, 3.9 times more Magnesium, 2.8 times more Phosphorus, 8.5 times more Potassium and 1.6 times more Zinc than Whole Grain White Bagels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw California Red Kidney Beans contains 1.3 times more Energy, more Omega 3, 5.3 times more Fiber and 2.6 times more Protein than Whole Grain White Bagels.
• Both Whole Grain Bagels and California Red Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Whole Grain Bagels provide inadequate amounts of Omega 3
• Both Whole Grain White Bagels as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.