Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)	16%	5%	79%

Macro Nutrients

	Boiled Kidney Beans	Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Energy	8.7% 252kcal	19% 546kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	81.5% 106g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	33.4% 12.7g	12% 4.56g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	56.6% 9.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	7.8% 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	64.5% 258μg	43.7% 175μg	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	2.65% 2.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	36% 0.32mg	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	55% 4.4mg	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	46.6% 1.07mg	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	39% 274mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	70.6% 1060mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	3.6% 133g	1.75% 64.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Kidney Beans versus 7 oz of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame):

• 7 ounces of Boiled Kidney Beans have 2.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame).
• While 7 oz of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) contain 3.4 times more Vitamin B1, 5.4 times more Vitamin B2, 7.9 times more Vitamin B3 and 1.7 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame):

• 7 ounces of Boiled Kidney Beans have 1.9 times more Calcium, 1.3 times more Copper, 1.4 times more Magnesium, 1.4 times more Phosphorus and 4 times more Potassium than Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame).
• While 7 oz of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) contain 1.6 times more Iron, 1.3 times more Manganese and 534 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) contain similar levels of Zinc per seven ounces.
• 7 ounces of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Kidney Beans have 4.7 times more Omega 3 and 2.8 times more Fiber than Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame).
• While 7 oz of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) contain 2.2 times more Energy, 6.1 times more Omega 6 and 2.3 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Kidney Beans provide inadequate amounts of Omega 6