Comparing Nutrients in 300 calories Oat Bran Bagels VS Canned Kidney Beans

Weight per 300 calories

• Oat Bran Bagels: 118g
• Canned Kidney Beans: 357g

Oat Bran Bagels have 3 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Oat Bran Bagels or Canned Kidney Beans?

Macros Ratio

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

Macro Nutrients

	Oat Bran Bagels	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.46% 1.4g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.2% 62.7g	40% 51.8g	130g per day for Men 19-50 years
Sugars	2.65% 1.9g	9.1% 6.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	11% 4.24g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.13% 1.18μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.6% 0.4mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.9% 0.051mg	20.3% 0.26mg	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	29% 115μg	32% 129μg	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	0.26% 0.24mg	4.76% 4.3mg	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	2.6% 0.39mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.47μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bagels	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	53.6% 0.48mg	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	45.3% 3.62mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.5mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	26% 0.6mg	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	18.5% 129mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	3.98% 135mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	73% 40.2μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	46.3% 694mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	9.63% 1.06mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	1.05% 38.7g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oat Bran Bagels vs Canned Kidney Beans:

• Oat Bran Bagels have 2.2 times more Vitamin B2 and 2.4 times more Vitamin B3 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.2 times more Vitamin B6, 18.2 times more Vitamin C and 31.1 times more Vitamin K than Oat Bran Bagels.
• Both Oat Bran Bagels and Canned All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Oat Bran Bagels as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Oat Bran Bagels vs Canned Kidney Beans:

• Oat Bran Bagels have 1.7 times more Manganese and 12.5 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 8.6 times more Calcium, 2.7 times more Copper, 2.6 times more Magnesium, 2.5 times more Phosphorus, 6.3 times more Potassium, 1.5 times more Sodium, 1.6 times more Zinc and 7.2 times more Water than Oat Bran Bagels.
• Both Oat Bran Bagels and Canned All Types Kidney Beans have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oat Bran Bagels have 1.4 times more Omega 6 and 1.2 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 11.3 times more Omega 3, 3.4 times more Sugars, 3.6 times more Fiber and 1.5 times more Protein than Oat Bran Bagels.
• Both Oat Bran Bagels and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Oat Bran Bagels as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.