Comparing Nutrients in 7 ounces Whole Grain Bagels VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Whole Grain Bagels	15%	0%	85%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Whole Grain Bagels	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.4% 506kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.2% 108g	91% 119g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	24.5% 9.33g	130% 49.4g	38g per day for Men 19-50 years
Protein	33% 18.5g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Whole Grain 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	115% 1.4mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.3% 0.78mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.7% 9.23mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	60.6% 0.79mg	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	69.5% 278μg	195% 782μg	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	9.92% 8.93mg	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	3.18% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Grain Bagels	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	18.5% 185mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	243% 2.2mg	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	104% 8.3mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	NA	86.3% 2mg	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	41% 286mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	95% 52μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	49.2% 738mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	1.85% 68.5g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Whole Grain Bagels vs California Red Kidney Beans:

• Whole Grain White Bagels have 1.3 times more Vitamin B1, 1.8 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.7 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Whole Grain White Bagels.
• Both Whole Grain White Bagels as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Whole Grain Bagels vs California Red Kidney Beans:

• Whole Grain White Bagels have 8.2 times more Selenium and 33.8 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.1 times more Calcium, 7 times more Copper, 2.2 times more Iron, 3.9 times more Magnesium, 2.8 times more Phosphorus, 8.5 times more Potassium and 1.6 times more Zinc than Whole Grain White Bagels.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans contain 1.3 times more Energy, more Omega 3, 5.3 times more Fiber and 2.6 times more Protein than Whole Grain White Bagels.
• Both Whole Grain White Bagels and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 7 oz.
• Both Whole Grain White Bagels as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.