Comparing Nutrients in 7 ounces California Red Kidney Beans VS Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Energy	22.6% 655kcal	19.6% 570kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	2.93% 2.84g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	1.42% 0.45g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	87.6% 114g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	5.97% 4.33g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	130% 49.4g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	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	87.5% 1.05mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	54.3% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	10.7% 0.14mg	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	195% 782μg	65% 260μg	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	9.92% 8.93mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Calcium	38.7% 387mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	33% 0.3mg	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	232% 18.6mg	112% 8.93mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	49.6% 1.14mg	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	115% 804mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	6.77% 230mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	60.5% 907mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 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 7 ounces of California Red Kidney Beans vs Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted:

• 7 ounces of California Red Kidney Beans have 3.4 times more Vitamin B5, 5.7 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While 7 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain 2.1 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have insufficient amounts of Vitamin C
• Both Raw 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 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted:

• 7 ounces of California Red Kidney Beans have 13 times more Calcium, 7.3 times more Copper, 2.1 times more Iron, 6.7 times more Magnesium, 1.7 times more Manganese, 4.4 times more Phosphorus, 12.8 times more Potassium and 2 times more Zinc than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While 7 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain 7.9 times more Selenium and 41.5 times more Sodium than Raw California Red Kidney Beans.
• 7 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 1.3 times more Omega 3, 13.8 times more Fiber and 2.2 times more Protein than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While 7 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain 9.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6