Comparing Nutrients in 300 calories Cinnamon-raisin Bagels VS California Red Kidney Beans

Weight per 300 calories

• Cinnamon-raisin Bagels: 110g
• California Red Kidney Beans: 91g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Cinnamon-raisin Bagels or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cinnamon-raisin Bagels	14%	6%	80%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cinnamon-raisin Bagels	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	4.07% 0.69g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.5% 60.4g	42% 54.4g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.63% 2.5g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	19% 10.7g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cinnamon-raisin Bagels	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.55% 23μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.3% 0.3mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.22% 0.068mg	27.8% 0.36mg	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	30.4% 122μg	89.5% 358μg	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	0.85% 0.77mg	4.55% 4.1mg	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	2.26% 0.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.64% 0.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cinnamon-raisin Bagels	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.1% 21mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	111% 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	52% 4.16mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	7.3% 30.7mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	39.5% 0.91mg	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	15.6% 109mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	4.77% 162mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.95% 35g	0.29% 10.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cinnamon-raisin Bagels vs California Red Kidney Beans:

• Cinnamon-raisin Bagels have 1.5 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Vitamin B5, 5.3 times more Vitamin B6, 2.9 times more Vitamin B9 and 5.3 times more Vitamin C than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 300 kcal.
• Both Cinnamon-raisin Bagels as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cinnamon-raisin Bagels vs California Red Kidney Beans:

• Cinnamon-raisin Bagels have 11.7 times more Selenium and 44.6 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8.5 times more Calcium, 5.6 times more Copper, 2 times more Iron, 4.7 times more Magnesium, 3.4 times more Phosphorus, 8.4 times more Potassium and 1.9 times more Zinc than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Raw California Red Kidney Beans have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cinnamon-raisin Bagels have 14.1 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Omega 3, 9 times more Fiber and 2.1 times more Protein than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cinnamon-raisin Bagels as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.