Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Toasted Cinnamon-raisin Bagels

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Toasted Cinnamon-raisin Bagels	14%	5%	81%

Macro Nutrients

	Canned Kidney Beans	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Energy	29% 840kcal	101% 2940kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	9.2% 2.95g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	40% 6.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	456% 593g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	88.7% 64.3g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	65.8% 25g	38g per day for Men 19-50 years
Protein	93% 52.2g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Vitamin A	NA	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	275% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	206% 2.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	186% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	46% 0.6mg	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	90% 360μg	255% 1020μg	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	13.3% 12mg	6.67% 6mg	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	1.33% 0.2mg	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	34% 340mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	178% 1.6mg	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	146% 11.7mg	511% 41mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	143% 3.28mg	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	129% 900mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	48% 1630mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	605% 333μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	247% 3700mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	73.6% 8.1mg	11mg per day for Men 19-50 years
Water	21% 780g	7.27% 269g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Toasted Cinnamon-raisin Bagels:

• Canned All Types Kidney Beans have 2.9 times more Vitamin B5, 1.2 times more Vitamin B6, 2 times more Vitamin C and 5.1 times more Vitamin K than Toasted Cinnamon-raisin Bagels.
• While Toasted Cinnamon-raisin Bagels contain 2.8 times more Vitamin B1, 5.3 times more Vitamin B2, 7.3 times more Vitamin B3, 2.8 times more Vitamin B9 and 17 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Toasted Cinnamon-raisin Bagels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Toasted Cinnamon-raisin Bagels:

• Canned All Types Kidney Beans have 1.7 times more Calcium, 1.5 times more Potassium and 2.9 times more Water than Toasted Cinnamon-raisin Bagels.
• While Toasted Cinnamon-raisin Bagels contain 3.5 times more Iron, 2 times more Manganese, 37 times more Selenium and 1.8 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Toasted Cinnamon-raisin Bagels have similar amounts of Copper, Magnesium, Phosphorus and Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 2 times more Omega 3 and 1.7 times more Fiber than Toasted Cinnamon-raisin Bagels.
• While Toasted Cinnamon-raisin Bagels contain 3.5 times more Energy, 3 times more Fat, 6.4 times more Omega 6, 4.1 times more Carbohydrate, 3.5 times more Sugars and 2 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Toasted Cinnamon-raisin Bagels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.