Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	16%	4%	80%

Macro Nutrients

	Canned Kidney Beans	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Energy	29% 840kcal	99% 2870kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	7.16% 2.3g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	28.8% 4.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	441% 574g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	126% 91g	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	30% 22g	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	% 17.3g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 0g	g per day for Men 19-50 years
Fiber	113% 43g	47.4% 18g	38g per day for Men 19-50 years
Protein	93% 52.2g	199% 111g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	502% 6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	273% 43.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	54% 0.7mg	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	328% 1310μg	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	0% 0mg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Calcium	34% 340mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	167% 1.5mg	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	563% 45mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	250% 5.75mg	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	131% 920mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	34% 1160mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	458% 252μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	305% 4570mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	118% 13mg	11mg per day for Men 19-50 years
Water	21% 780g	7.64% 283g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted:

• Canned All Types Kidney Beans have more Vitamin C and 4.1 times more Vitamin K than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain 5.2 times more Vitamin B1, 5.3 times more Vitamin B2, 10.6 times more Vitamin B3, 1.7 times more Vitamin B5 and 3.6 times more Vitamin B9 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have similar amounts of Vitamin B6 per 1 kg.
• Both Canned All Types Kidney Beans as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted:

• Canned All Types Kidney Beans have 2.3 times more Calcium, 2 times more Potassium and 2.8 times more Water than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain 3.8 times more Iron, 3.4 times more Manganese, 28 times more Selenium, 1.5 times more Sodium and 2.8 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have similar amounts of Copper, Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 1.3 times more Omega 3 and 2.4 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain 3.4 times more Energy, 2.4 times more Fat, 4.6 times more Omega 6, 4 times more Carbohydrate, 4.9 times more Sugars, more Fructose and 2.1 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.