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

Macros Ratio

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

Macro Nutrients

	Plain Bagel Chips	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	70.5% 2046kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	70.8% 68.7g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	53.8% 9.14g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 301g	79.6% 103g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	4.57% 3.3g	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	% 2.13g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	76.4% 29g	38g per day for Men 19-50 years
Protein	100% 56g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Plain Bagel Chips	Boiled 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	198% 2.37mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	217% 34.7mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.4% 2.1mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	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	161% 644μg	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	24.5% 3.67mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.7% 23.6μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Bagel Chips	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	11% 109mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	286% 23mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	85% 1.95mg	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	85% 594mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	299% 164μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	0.3% 4.54mg	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	0.62% 23g	8.2% 304g	3700g per day for Men 19-50 years

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

• Plain Bagel Chips Snacks have 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.
• While Boiled All Types Kidney Beans contain more Vitamin C and 1.6 times more Vitamin K than Plain Bagel Chips Snacks.
• Both Plain Bagel Chips Snacks and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Plain Bagel Chips Snacks as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Plain Bagel Chips Snacks have 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.
• While Boiled All Types Kidney Beans contain 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.
• Both Plain Bagel Chips Snacks and Boiled All Types Kidney Beans have similar amounts of Magnesium, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Plain Bagel Chips Snacks have 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.
• While Boiled All Types Kidney Beans contain 2.9 times more Omega 3 and 1.6 times more Fiber than Plain Bagel Chips Snacks.
• Both Plain Bagel Chips Snacks as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.