Comparing Nutrients in 5 ounces Wheat Bagels VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Wheat Bagels	16%	6%	78%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Wheat Bagels	California Red Kidney Beans	Recommended Dietary Allowance
Energy	12.2% 354kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.17g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	6.73% 0.11g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	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	53.3% 69.3g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	12% 8.67g	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	15.3% 5.8g	93% 35.3g	38g per day for Men 19-50 years
Protein	26% 14.5g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Wheat Bagels	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	47.6% 0.57mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.8% 0.3mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	27% 108μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.02% 0.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat 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	27.6% 0.25mg	173% 1.56mg	0.9mg per day for Men 19-50 years
Fluoride	0.85% 34μg	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	49% 3.9mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	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	28.8% 201mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	6.88% 234mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	74% 40.7μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	41.5% 622mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	1.44% 53.2g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Bagels VS California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Wheat 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 Wheat Bagels vs California Red Kidney Beans:

• 5 ounces of Wheat Bagels have 1.6 times more Vitamin B3 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 1.3 times more Vitamin B1, 2.1 times more Vitamin B5, 2.7 times more Vitamin B6, 5.2 times more Vitamin B9 and more Vitamin C than Wheat Bagels.
• Both Wheat Bagels and California Red Kidney Beans provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Wheat Bagels have insufficient amounts of Vitamin C
• Both Wheat Bagels as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Wheat Bagels have 1.4 times more Manganese, 9 times more Selenium and 39.9 times more Sodium than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 9.8 times more Calcium, 6.3 times more Copper, 3.4 times more Iron, 3.1 times more Magnesium, 2.9 times more Phosphorus, 9 times more Potassium and 2.3 times more Zinc than Wheat Bagels.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Wheat Bagels have 15.9 times more Omega 6 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 1.3 times more Energy, 6.1 times more Fiber and 2.4 times more Protein than Wheat Bagels.
• Both Wheat Bagels and California Red Kidney Beans offer comparable quantities of Omega 3 and Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6