Comparing Nutrients in 1 kilogram Red Kidney Beans VS Plain Bagel Chips

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Plain Bagel Chips	11%	30%	59%

Macro Nutrients

	Red Kidney Beans	Plain Bagel Chips	Recommended Dietary Allowance
Energy	116% 3370kcal	156% 4510kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	156% 151g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	214% 68.4g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	119% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	510% 664g	130g per day for Men 19-50 years
Sugars	29% 21g	83% 60.2g	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	NA	10% 7.3g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	400% 152g	108% 41g	38g per day for Men 19-50 years
Protein	402% 225g	220% 123g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Plain Bagel Chips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	436% 5.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	259% 3.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	479% 76.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	93% 4.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	90% 1.17mg	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	985% 3940μg	355% 1420μg	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	50% 45mg	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	14% 2.1mg	54% 8.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	43.3% 52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Plain Bagel Chips	Recommended Dietary Allowance
Calcium	83% 830mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	186% 1.67mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	0% 0μg	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	836% 67mg	631% 50.5mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	292% 6.7mg	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	580% 4060mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	41% 1400mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	658% 362μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	155% 2330mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	91% 10mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.36% 50.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Plain Bagel Chips per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Plain Bagel Chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Plain Bagel Chips:

• 1 kilogram of Red Kidney Beans has 1.7 times more Vitamin B5, 3.4 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Plain Bagel Chips.
• While 1 kg of Plain Bagel Chips Snacks contains 1.6 times more Vitamin B2, 3.6 times more Vitamin B3 and 3.9 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Plain Bagel Chips provide similar amounts of Vitamin B1 and Vitamin K per one kilogram.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• 1 kilogram of Plain Bagel Chips have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Plain Bagel Chips Snacks have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Plain Bagel Chips:

• 1 kilogram of Red Kidney Beans has 3.5 times more Calcium, 4.2 times more Copper, 1.3 times more Iron, 3.5 times more Magnesium, 1.7 times more Manganese, 3.1 times more Phosphorus, 9.7 times more Potassium and 2.8 times more Zinc than Plain Bagel Chips.
• While 1 kg of Plain Bagel Chips Snacks contains 11.3 times more Selenium and 19.4 times more Sodium than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Plain Bagel Chips Snacks lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 6.1 times more Omega 3, 3.7 times more Fiber and 1.8 times more Protein than Plain Bagel Chips.
• While 1 kg of Plain Bagel Chips Snacks contains 1.3 times more Energy, 14.3 times more Fat, 44.4 times more Saturated Fat, 8.8 times more Omega 6 and 2.9 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Plain Bagel Chips offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6