Comparing Nutrients in 5 ounces Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	16%	4%	80%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	14% 407kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.03g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	4.08% 0.69g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.6% 81.3g	25% 32.3g	130g per day for Men 19-50 years
Sugars	18% 13g	0.63% 0.45g	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	4.26% 3.1g	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	% 2.45g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	24% 9.07g	38g per day for Men 19-50 years
Protein	28% 15.8g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	13% 0.17mg	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	46.4% 186μg	46% 184μg	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% 0mg	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	1.13% 0.17mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.4μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	34% 0.31mg	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	79.7% 6.38mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.82mg	26.5% 0.61mg	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	18.6% 130mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	4.84% 164mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	43% 648mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.84mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	1.1% 40g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted vs Boiled Kidney Beans:

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 3.8 times more Vitamin B1, 4.7 times more Vitamin B2 and 7.6 times more Vitamin B3 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Vitamin B6, more Vitamin C and 8.4 times more Vitamin K than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin B9 per 5 oz.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted vs Boiled Kidney Beans:

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 2 times more Iron, 1.3 times more Manganese, 22.9 times more Selenium, 457 times more Sodium and 1.3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Calcium, 1.4 times more Copper, 1.8 times more Magnesium, 1.5 times more Phosphorus, 3.5 times more Potassium and 2.4 times more Water than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.

Comparison of macro-nutrients per 5 ounces:

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 2.3 times more Energy, 2.9 times more Fat, 4.5 times more Omega 6, 2.5 times more Carbohydrate, 28.6 times more Sugars and 1.3 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Omega 3 and 3.6 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.