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

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Energy	20% 576kcal	41.3% 1197kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	6.17% 6g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	5.1% 1.63g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	13.4% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	183% 238g	130g per day for Men 19-50 years
Sugars	2% 1.45g	52.7% 38.2g	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	18% 13g	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	% 10.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	76.4% 29g	19% 7.26g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	85.5% 48g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Boiled Kidney Beans	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Calcium	16% 159mg	99% 993mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	64.5% 0.58mg	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	126% 10mg	202% 16mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	106% 2.44mg	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	89.4% 626mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	177% 98μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	128% 1914mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	8.2% 304g	4.14% 153g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.7 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin C and 42 times more Vitamin K than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• While Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) contain 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 All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled All Types Kidney Beans have 1.7 times more Copper, 1.4 times more Magnesium, 1.4 times more Phosphorus, 3.8 times more Potassium, 1.2 times more Zinc and 2 times more Water than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• While Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) contain 6.3 times more Calcium, 1.6 times more Iron, 1.3 times more Manganese, 19.5 times more Selenium and 422 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 7.1 times more Omega 3 and 4 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• While Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) contain 2.1 times more Energy, 2.6 times more Fat, 4.9 times more Saturated Fat, 4.7 times more Omega 6, 2.3 times more Carbohydrate and 26.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have similar amounts of Protein per 1 lb.
• Both Boiled All Types Kidney Beans as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.