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

Macros Ratio

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

Macro Nutrients

	Oat Bran Bagels	California Red Kidney Beans	Recommended Dietary Allowance
Energy	12.5% 361kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	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	58% 75.6g	65.2% 84.8g	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	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

	Oat Bran Bagels	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	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	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	34.7% 139μg	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	0.31% 0.28mg	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	3.1% 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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.7% 17mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	23.8% 0.21mg	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	54.6% 4.37mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	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	22.3% 156mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	88% 48.5μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	55.8% 836mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Oat Bran Bagels have 1.5 times more Vitamin B2 and 1.4 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Vitamin B1, 1.8 times more Vitamin B5, 9.2 times more Vitamin B6, 4 times more Vitamin B9 and 22.5 times more Vitamin C than Oat Bran Bagels.
• Both Oat Bran Bagels as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Oat Bran Bagels have 10.7 times more Selenium and 53.6 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 16.3 times more Calcium, 7.3 times more Copper, 3 times more Iron, 5.2 times more Magnesium, 3.7 times more Phosphorus, 13 times more Potassium and 2.8 times more Zinc than Oat Bran Bagels.
• Both Oat Bran Bagels and Raw California Red Kidney Beans have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oat Bran Bagels have 4.8 times more Fat and 8.6 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Energy, 3.8 times more Omega 3, 6.9 times more Fiber and 2.3 times more Protein than Oat Bran Bagels.
• Both Oat Bran Bagels and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 5 oz.
• Both Oat Bran Bagels as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.