Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Wheat Bagels

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Wheat Bagels	16%	6%	78%

Macro Nutrients

	Canned Kidney Beans	Wheat Bagels	Recommended Dietary Allowance
Energy	29% 840kcal	86.2% 2500kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	47.5% 0.76g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	50.5% 8.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	376% 489g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	84.4% 61.2g	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	108% 41g	38g per day for Men 19-50 years
Protein	93% 52.2g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Wheat Bagels	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	336% 4.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	161% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	211% 33.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	75% 3.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	113% 1.47mg	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	190% 760μg	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	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Wheat Bagels	Recommended Dietary Allowance
Calcium	34% 340mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	194% 1.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.03% 241μg	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	345% 27.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	622% 14.3mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	48.5% 1650mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	522% 287μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	293% 4390mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	100% 11mg	11mg per day for Men 19-50 years
Water	21% 780g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Wheat Bagels:

• Canned All Types Kidney Beans have more Vitamin C and 2.7 times more Vitamin K than Wheat Bagels.
• While Wheat Bagels contain 3.5 times more Vitamin B1, 4.1 times more Vitamin B2, 8.2 times more Vitamin B3, 2.7 times more Vitamin B5, 2 times more Vitamin B6, 2.1 times more Vitamin B9 and 16 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Wheat Bagels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Wheat Bagels:

• Canned All Types Kidney Beans have 1.7 times more Calcium, 1.4 times more Potassium and 2.1 times more Water than Wheat Bagels.
• While Wheat Bagels contain 1.3 times more Copper, 2.4 times more Iron, 1.9 times more Magnesium, 8.5 times more Manganese, 1.6 times more Phosphorus, 31.9 times more Selenium, 1.5 times more Sodium and 2.4 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Wheat Bagels contain 3 times more Energy, 2.6 times more Fat, 8.1 times more Omega 6, 3.4 times more Carbohydrate, 3.3 times more Sugars and 2 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Wheat Bagels have similar amounts of Omega 3 and Fiber per 1 kg.
• Both Canned All Types Kidney Beans as well as Wheat Bagels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.