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

Weight per 300 calories

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

Royal Red Kidney Beans have 1.2 times more energy per 100g than Cinnamon-raisin Bagels. It has high energy density when compared to other foods. Cinnamon-raisin Bagels having high energy density.

Discover which food has more nutrients per 300 calories - Royal Red Kidney Beans or Cinnamon-raisin Bagels?

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Cinnamon-raisin Bagels	14%	6%	80%

Macro Nutrients

	Royal Red Kidney Beans	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.059g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	8.66% 0.14g	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	4.07% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	46.5% 60.4g	130g per day for Men 19-50 years
Sugars	NA	9.03% 6.55g	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	59.8% 22.7g	6.63% 2.5g	38g per day for Men 19-50 years
Protein	41.2% 23g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.55% 23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.6% 0.36mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	23.3% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.92mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	5.22% 0.068mg	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	89.6% 358μg	30.4% 122μg	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	4.56% 4.1mg	0.85% 0.77mg	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	NA	2.26% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.64% 0.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	12% 119mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	20% 0.18mg	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	99% 7.93mg	52% 4.16mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	7.3% 30.7mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	41.7% 0.96mg	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	53% 370mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	36% 1227mg	4.77% 162mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	29.7% 446mg	1500mg per day for Men 19-50 years
Zinc	22% 2.43mg	11.2% 1.24mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.95% 35g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS Cinnamon-raisin Bagels Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Royal Red Kidney Beans or Cinnamon-raisin Bagels?

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

• 300 calories of Royal Red Kidney Beans have 1.3 times more Vitamin B5, 5.3 times more Vitamin B6 and 2.9 times more Vitamin B9 than Cinnamon-raisin Bagels.
• While 300 kcal of Cinnamon-raisin Bagels contain 1.4 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cinnamon-raisin Bagels provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Cinnamon-raisin Bagels have insufficient amounts of Vitamin B6
• Both Raw Royal Red Kidney Beans as well as Cinnamon-raisin Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Royal Red Kidney Beans have 5.7 times more Calcium, 5.1 times more Copper, 1.9 times more Iron, 4.1 times more Magnesium, 3.4 times more Phosphorus, 7.6 times more Potassium and 2 times more Zinc than Cinnamon-raisin Bagels.
• While 300 kcal of Cinnamon-raisin Bagels contain 11.6 times more Selenium and 37.6 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cinnamon-raisin Bagels contain similar levels of Manganese per 300 calories.
• 300 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Cinnamon-raisin Bagels lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Royal Red Kidney Beans have 3.2 times more Omega 3, 9 times more Fiber and 2.2 times more Protein than Cinnamon-raisin Bagels.
• Both Royal Red Kidney Beans and Cinnamon-raisin Bagels offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cinnamon-raisin Bagels provide inadequate amounts of Omega 3
• Both Raw Royal Red Kidney Beans as well as Cinnamon-raisin Bagels provide inadequate amounts of Omega 6 in 300 calories.