Comparing Nutrients in 5 ounces Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)	16%	5%	79%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)	California Red Kidney Beans	Recommended Dietary Allowance
Energy	13.4% 390kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.94g	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	58.2% 75.7g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	NA	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	8.58% 3.26g	93% 35.3g	38g per day for Men 19-50 years
Protein	26.6% 15g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)	California Red 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	63.6% 0.76mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.4% 6.47mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	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	31% 125μg	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% 0mg	7.1% 6.38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	25.7% 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	63% 5.05mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	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	19.4% 136mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	50.5% 757mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	1.25% 46.2g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) VS California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) 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 Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) vs California Red Kidney Beans:

• 5 ounces of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) have 1.4 times more Vitamin B2 and 2.2 times more Vitamin B3 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 2.1 times more Vitamin B5, 7.8 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin C than Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) and California Red Kidney Beans provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin C
• Both Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) vs California Red Kidney Beans:

• 5 ounces of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) have 48.5 times more Sodium than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 10.8 times more Calcium, 6.7 times more Copper, 2.6 times more Iron, 5.5 times more Magnesium, 1.9 times more Manganese, 4.2 times more Phosphorus, 14.8 times more Potassium and 2.9 times more Zinc than Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame).
• 5 ounces of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) have 12.2 times more Omega 6 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 2.3 times more Omega 3, 10.8 times more Fiber and 2.3 times more Protein than Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) 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