Comparing Nutrients in 1 pound Boiled Kidney Beans VS Plain Bagel Chips

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Plain Bagel Chips	11%	30%	59%

Macro Nutrients

	Boiled Kidney Beans	Plain Bagel Chips	Recommended Dietary Allowance
Energy	20% 576kcal	70.5% 2046kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	70.8% 68.7g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	97% 31g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	53.8% 9.14g	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	232% 301g	130g per day for Men 19-50 years
Sugars	2% 1.45g	37.7% 27.3g	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	4.57% 3.3g	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	% 2.13g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	76.4% 29g	49% 18.6g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	60.5% 0.73mg	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	217% 34.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	42.4% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	41% 0.53mg	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	161% 644μg	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	24.5% 3.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	19.7% 23.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Plain Bagel Chips	Recommended Dietary Allowance
Calcium	16% 159mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	84% 0.76mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	126% 10mg	286% 23mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	133% 3.05mg	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	85% 594mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	299% 164μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.62% 23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Plain Bagel Chips:

• Boiled All Types Kidney Beans have more Vitamin C and 1.6 times more Vitamin K than Plain Bagel Chips Snacks.
• While Plain Bagel Chips Snacks contain 3.3 times more Vitamin B1, 5.8 times more Vitamin B2, 13.3 times more Vitamin B3, 2.1 times more Vitamin B5 and 27 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Plain Bagel Chips Snacks have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Plain Bagel Chips Snacks have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Plain Bagel Chips:

• Boiled All Types Kidney Beans have 1.5 times more Calcium, 1.3 times more Copper, 2.9 times more Potassium and 13.3 times more Water than Plain Bagel Chips Snacks.
• While Plain Bagel Chips Snacks contain 2.3 times more Iron, 1.6 times more Manganese, 32.9 times more Selenium and 233 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Plain Bagel Chips Snacks have similar amounts of Magnesium, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 2.9 times more Omega 3 and 1.6 times more Fiber than Plain Bagel Chips Snacks.
• While Plain Bagel Chips Snacks contain 3.6 times more Energy, 30.3 times more Fat, 93.6 times more Saturated Fat, 18.7 times more Omega 6, 2.9 times more Carbohydrate, 18.8 times more Sugars and 1.4 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Plain Bagel Chips Snacks have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.