Comparing Nutrients in 1 pound Oat Bran Bagels VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bagels	16%	4%	80%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Oat Bran Bagels	California Red Kidney Beans	Recommended Dietary Allowance
Energy	40% 1157kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	186% 242g	209% 271g	130g per day for Men 19-50 years
Sugars	10% 7.4g	NA	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	43% 16.3g	297% 113g	38g per day for Men 19-50 years
Protein	86.7% 48.5g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.4mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.4% 2mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	139% 1.8mg	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	111% 445μg	447% 1787μg	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	1% 0.91mg	22.7% 20.4mg	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	9.98% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bagels	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	554% 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	175% 14mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	197% 4.54mg	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	71.3% 499mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	178% 2676mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	4.03% 149g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oat Bran Bagels vs California Red Kidney Beans:

• Oat Bran Bagels have 1.5 times more Vitamin B2 and 1.4 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Vitamin B1, 1.8 times more Vitamin B5, 9.2 times more Vitamin B6, 4 times more Vitamin B9 and 22.5 times more Vitamin C than Oat Bran Bagels.
• Both Oat Bran Bagels as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oat Bran Bagels vs California Red Kidney Beans:

• Oat Bran Bagels have 10.7 times more Selenium and 53.6 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 16.3 times more Calcium, 7.3 times more Copper, 3 times more Iron, 5.2 times more Magnesium, 3.7 times more Phosphorus, 13 times more Potassium and 2.8 times more Zinc than Oat Bran Bagels.
• Both Oat Bran Bagels and Raw California Red Kidney Beans have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oat Bran Bagels have 4.8 times more Fat and 8.6 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Energy, 3.8 times more Omega 3, 6.9 times more Fiber and 2.3 times more Protein than Oat Bran Bagels.
• Both Oat Bran Bagels and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 1 lb.
• Both Oat Bran Bagels as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.