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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Toasted Cinnamon-raisin Bagels	14%	5%	81%

Macro Nutrients

	Boiled Kidney Beans	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Energy	43.8% 1270kcal	101% 2940kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	9.2% 2.95g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	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	175% 228g	456% 593g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	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	168% 64g	65.8% 25g	38g per day for Men 19-50 years
Protein	155% 86.7g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	275% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	206% 2.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	186% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	35% 350mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	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	278% 22mg	511% 41mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	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	197% 1380mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	48% 1630mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	605% 333μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	247% 3700mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	73.6% 8.1mg	11mg per day for Men 19-50 years
Water	18% 669g	7.27% 269g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 4.7 times more Vitamin B5, 2 times more Vitamin B6, 1.3 times more Vitamin B9, 2 times more Vitamin C and 10.5 times more Vitamin K than Toasted Cinnamon-raisin Bagels.
• While Toasted Cinnamon-raisin Bagels contain more Vitamin A, 2.1 times more Vitamin B1, 4.6 times more Vitamin B2, 5.2 times more Vitamin B3 and 11.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled 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 Boiled Kidney Beans vs Toasted Cinnamon-raisin Bagels:

• Boiled All Types Kidney Beans have 1.8 times more Calcium, 1.4 times more Copper, 1.8 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 2.5 times more Potassium, 1.2 times more Zinc and 2.5 times more Water than Toasted Cinnamon-raisin Bagels.
• While Toasted Cinnamon-raisin Bagels contain 1.8 times more Iron, 30.3 times more Selenium and 370 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 4 times more Omega 3 and 2.6 times more Fiber than Toasted Cinnamon-raisin Bagels.
• While Toasted Cinnamon-raisin Bagels contain 2.3 times more Energy, 3.6 times more Fat, 6.3 times more Omega 6, 2.6 times more Carbohydrate and 20.1 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Toasted Cinnamon-raisin Bagels have similar amounts of Protein per 1 kg.
• Both Boiled All Types Kidney Beans as well as Toasted Cinnamon-raisin Bagels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.