Comparing Nutrients in 5 ounces Oat Bran Bagels VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bagels	16%	4%	80%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Oat Bran Bagels	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	12.5% 361kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.6g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	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	13.4% 5.1g	34.7% 13g	38g per day for Men 19-50 years
Protein	27% 15g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	11.3% 0.15mg	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	34.7% 139μg	26.2% 105μg	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	0.31% 0.28mg	1.9% 1.7mg	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	3.1% 0.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bagels	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.7% 17mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	23.8% 0.21mg	45.5% 0.41mg	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	54.6% 4.37mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	19.6% 0.45mg	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	22.3% 156mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	88% 48.5μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	55.8% 836mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran Bagels VS Boiled California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Oat Bran Bagels versus 5 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oat Bran Bagels vs Boiled California Red Kidney Beans:

• 5 ounces of Oat Bran Bagels have 2.6 times more Vitamin B1, 5.5 times more Vitamin B2, 5.5 times more Vitamin B3, 2 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2.4 times more Vitamin B6 than Oat Bran Bagels.
• Both Oat Bran Bagels as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oat Bran Bagels vs Boiled California Red Kidney Beans:

• 5 ounces of Oat Bran Bagels have 2.7 times more Manganese, 28.5 times more Selenium and 147.5 times more Sodium than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 5.5 times more Calcium, 1.9 times more Copper, 1.5 times more Magnesium and 3.6 times more Potassium than Oat Bran Bagels.
• Both Oat Bran Bagels and Boiled California Red Kidney Beans contain similar levels of Iron, Phosphorus and Zinc per five ounces.
• 5 ounces of Oat Bran Bagels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oat Bran Bagels have 2.1 times more Energy, 23.3 times more Omega 6 and 2.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.5 times more Omega 3 and 2.6 times more Fiber than Oat Bran Bagels.
• Both Oat Bran Bagels and Boiled California Red Kidney Beans offer comparable quantities of Protein per five ounces.
• 5 ounces of Oat Bran Bagels provide inadequate amounts of Omega 3
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6