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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	16%	4%	80%

Macro Nutrients

	Boiled California Red Kidney Beans	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Energy	6.06% 176kcal	14% 407kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	2.1% 2.03g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	4.08% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	62.6% 81.3g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	4.26% 3.1g	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	% 2.45g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	34.7% 13g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	23% 13g	28% 15.8g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	38.8% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	7.63% 0.099mg	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	26.2% 105μg	46.4% 186μg	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	1.9% 1.7mg	0% 0mg	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	NA	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.2% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Calcium	9.36% 94mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	23.6% 0.21mg	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	53% 4.22mg	79.7% 6.38mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	35.4% 0.82mg	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	27.7% 194mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	4.84% 164mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	43% 648mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	16.8% 1.84mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.1% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Boiled California Red Kidney Beans have 1.5 times more Vitamin B6 than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While 5 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain 4.7 times more Vitamin B1, 4.4 times more Vitamin B2, 8.1 times more Vitamin B3 and 1.8 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted provide similar amounts of Vitamin B5 per five ounces.
• Both Boiled California Red Kidney Beans as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Boiled California Red Kidney Beans have 4.4 times more Calcium, 1.9 times more Copper, 2 times more Magnesium, 1.5 times more Phosphorus and 3.6 times more Potassium than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While 5 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain 1.5 times more Iron, 1.8 times more Manganese, 21 times more Selenium, 114.3 times more Sodium and 1.5 times more Zinc than Boiled California Red Kidney Beans.
• 5 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 5.2 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While 5 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain 2.3 times more Energy, 2 times more Omega 3, 24.5 times more Omega 6 and 2.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6