Comparing Nutrients in 1 pound Canned Kidney Beans VS Oat Bran Bagels

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Oat Bran Bagels	16%	4%	80%

Macro Nutrients

	Canned Kidney Beans	Oat Bran Bagels	Recommended Dietary Allowance
Energy	13% 381kcal	40% 1157kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	186% 242g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	10% 7.4g	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	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	43% 16.3g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	86.7% 48.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Oat Bran Bagels	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	84% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	40.4% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	15% 0.2mg	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	41% 163μg	111% 445μg	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	6.05% 5.44mg	1% 0.91mg	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	0.6% 0.091mg	9.98% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Oat Bran Bagels	Recommended Dietary Allowance
Calcium	15.4% 154mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	76% 0.68mg	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	66.3% 5.3mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	170% 3.9mg	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	58.3% 408mg	71.3% 499mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	178% 2676mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	9.57% 354g	4.03% 149g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have 1.7 times more Vitamin B6, 6 times more Vitamin C and 10.3 times more Vitamin K than Oat Bran Bagels.
• While Oat Bran Bagels contain 2.9 times more Vitamin B1, 6.6 times more Vitamin B2, 7.2 times more Vitamin B3, 3.2 times more Vitamin B5, 2.7 times more Vitamin B9 and 16.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Oat Bran Bagels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned All Types Kidney Beans have 2.8 times more Calcium, 2.1 times more Potassium and 2.4 times more Water than Oat Bran Bagels.
• While Oat Bran Bagels contain 2.6 times more Iron, 5.1 times more Manganese, 38 times more Selenium, 2 times more Sodium and 2 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Oat Bran Bagels have similar amounts of Copper, Magnesium and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have 3.7 times more Omega 3 than Oat Bran Bagels.
• While Oat Bran Bagels contain 3 times more Energy, 2 times more Fat, 4.4 times more Omega 6, 3.7 times more Carbohydrate and 2 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Oat Bran Bagels have similar amounts of Sugars and Fiber per 1 lb.
• Both Canned All Types Kidney Beans as well as Oat Bran Bagels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.