Comparing Nutrients in 5 ounces Toasted Cinnamon-raisin Bagels VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Toasted Cinnamon-raisin Bagels	14%	5%	81%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Toasted Cinnamon-raisin Bagels	California Red Kidney Beans	Recommended Dietary Allowance
Energy	14.4% 417kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	2.63% 2.55g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5.67% 0.96g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.7% 84g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	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	9.33% 3.54g	93% 35.3g	38g per day for Men 19-50 years
Protein	27% 15g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Cinnamon-raisin Bagels	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.62% 32.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.4% 4.23mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.33% 0.067mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	43.3% 0.56mg	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	36% 145μg	140% 558μg	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	0.94% 0.85mg	7.1% 6.38mg	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	3.2% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Cinnamon-raisin Bagels	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	173% 1.56mg	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	72.5% 5.8mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	20.2% 0.46mg	61.6% 1.4mg	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	17% 118mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	6.8% 231mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	86% 47.2μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	35% 524mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.15mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	1.03% 38g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Cinnamon-raisin Bagels VS California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Cinnamon-raisin Bagels versus 5 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toasted Cinnamon-raisin Bagels vs California Red Kidney Beans:

• 5 ounces of Toasted Cinnamon-raisin Bagels have more Vitamin A, 1.2 times more Vitamin B2 and 1.4 times more Vitamin B3 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 1.6 times more Vitamin B1, 16.6 times more Vitamin B5, 6.6 times more Vitamin B6, 3.9 times more Vitamin B9 and 7.5 times more Vitamin C than Toasted Cinnamon-raisin Bagels.
• 5 ounces of Toasted Cinnamon-raisin Bagels have insufficient amounts of Vitamin B5 and Vitamin C
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Toasted Cinnamon-raisin Bagels as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toasted Cinnamon-raisin Bagels vs California Red Kidney Beans:

• 5 ounces of Toasted Cinnamon-raisin Bagels have 10.4 times more Selenium and 33.6 times more Sodium than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 9.8 times more Calcium, 6.9 times more Copper, 2.3 times more Iron, 7 times more Magnesium, 3 times more Manganese, 4.9 times more Phosphorus, 9.1 times more Potassium and 3.1 times more Zinc than Toasted Cinnamon-raisin Bagels.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Cinnamon-raisin Bagels have 12.6 times more Omega 6 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 2 times more Omega 3, 10 times more Fiber and 2.3 times more Protein than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6