Comparing Nutrients in 5 ounces Plain Bagel Chips VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Plain Bagel Chips	11%	30%	59%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Plain Bagel Chips	Canned Kidney Beans	Recommended Dietary Allowance
Energy	22% 639kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	30.3% 9.7g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	5.23% 0.084g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	17% 2.86g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.4% 94g	16% 20.6g	130g per day for Men 19-50 years
Sugars	11.8% 8.53g	3.6% 2.62g	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	1.43% 1.03g	0% 0g	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	% 0.67g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.62g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	16% 6.1g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Plain Bagel Chips	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.8% 0.74mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.7% 0.48mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.8% 0.17mg	8.07% 0.1mg	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	50.3% 201μg	12.8% 51μg	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	7.65% 1.15mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.14% 7.37μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Bagel Chips	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	3.4% 34mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	26.3% 0.24mg	21.3% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	89.5% 7.16mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	10.4% 0.24mg	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	26.5% 186mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	93% 51.3μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	0.19% 7.16g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Plain Bagel Chips vs Canned Kidney Beans:

• Plain Bagel Chips Snacks have 4.5 times more Vitamin B1, 6.6 times more Vitamin B2, 18.6 times more Vitamin B3, 3.4 times more Vitamin B5, 1.6 times more Vitamin B6, 3.9 times more Vitamin B9, 40.5 times more Vitamin E and 1.3 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C than Plain Bagel Chips Snacks.
• Both Plain Bagel Chips Snacks as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Plain Bagel Chips vs Canned Kidney Beans:

• Plain Bagel Chips Snacks have 1.2 times more Copper, 4.3 times more Iron, 1.4 times more Magnesium, 4 times more Manganese, 1.5 times more Phosphorus, 40.2 times more Selenium and 2.2 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Calcium, 1.7 times more Potassium, 1.3 times more Sodium and 15.5 times more Water than Plain Bagel Chips Snacks.

Comparison of macro-nutrients per 5 ounces:

• Plain Bagel Chips Snacks have 5.4 times more Energy, 25.2 times more Fat, 48.5 times more Saturated Fat, 19 times more Omega 6, 4.6 times more Carbohydrate, 3.3 times more Sugars, more Fructose and 2.4 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Omega 3 than Plain Bagel Chips Snacks.
• Both Plain Bagel Chips Snacks and Canned All Types Kidney Beans have similar amounts of Fiber per 5 oz.
• Both Plain Bagel Chips Snacks as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.