Comparing Nutrients in 1 pound Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	16%	5%	79%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	41.3% 1197kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	6.17% 6g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	2.85% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 238g	79.6% 103g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	2% 1.45g	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	18% 13g	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	% 10.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	19% 7.26g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	85.5% 48g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	215% 2.58mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	120% 1.56mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	42% 0.54mg	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	120% 481μg	147% 590μg	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	0% 0mg	6.05% 5.44mg	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	226% 34mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	99% 993mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	64.5% 0.58mg	122% 1.1mg	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	202% 16mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	94% 2.16mg	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	64% 449mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	177% 98μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	128% 1914mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	4.14% 153g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) VS Boiled Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) versus 1 lb of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) has 3.6 times more Vitamin B1, 5.9 times more Vitamin B2, 7.8 times more Vitamin B3, 1.9 times more Vitamin B5 and 248.7 times more Vitamin E than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 1.7 times more Vitamin B6 and 42 times more Vitamin K than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) and Boiled Red Kidney Beans provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin K
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) vs Boiled Red Kidney Beans:

• 1 pound of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) has 7.8 times more Calcium, 1.2 times more Iron, 17.9 times more Selenium and 211 times more Sodium than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 1.9 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus, 3.8 times more Potassium and 1.3 times more Zinc than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) and Boiled Red Kidney Beans contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) has 2.1 times more Energy, 4.7 times more Omega 6, 2.3 times more Carbohydrate, 26.3 times more Sugars and 1.2 times more Protein than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 7 times more Omega 3 and 4.6 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• 1 pound of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) provide inadequate amounts of Omega 3
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6