Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS English muffins, plain, unenriched, with calcium propionate (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
English muffins, plain, unenriched, with calcium propionate (includes sourdough)	13%	7%	80%

Macro Nutrients

	Boiled California Red Kidney Beans	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Energy	17% 492kcal	32% 933kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	7.37% 7.14g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	19% 3.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	140% 183g	130g per day for Men 19-50 years
Sugars	NA	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	97% 37g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	39% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	13% 0.17mg	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	73.4% 294μg	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Calcium	26% 262mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	57% 0.51mg	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	148% 12mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	61.6% 1.4mg	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	77.7% 544mg	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	123% 1842mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	7.18% 266g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS English muffins, plain, unenriched, with calcium propionate (includes sourdough) per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of English muffins, plain, unenriched, with calcium propionate (includes sourdough) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs English muffins, plain, unenriched, with calcium propionate (includes sourdough):

• 14 ounces of Boiled California Red Kidney Beans have 2.4 times more Vitamin B6 and 2 times more Vitamin B9 than English muffins, plain, unenriched, with calcium propionate (includes sourdough).
• While 14 oz of English muffins, plain, unenriched, with calcium propionate (includes sourdough) contain 1.4 times more Vitamin B1, 2.5 times more Vitamin B2, 2.9 times more Vitamin B3 and 2 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as English muffins, plain, unenriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs English muffins, plain, unenriched, with calcium propionate (includes sourdough):

• 14 ounces of Boiled California Red Kidney Beans have 2.2 times more Copper, 3.3 times more Iron, 2.3 times more Magnesium, 3.2 times more Potassium and 1.2 times more Zinc than English muffins, plain, unenriched, with calcium propionate (includes sourdough).
• While 14 oz of English muffins, plain, unenriched, with calcium propionate (includes sourdough) contain 2.6 times more Calcium and 116 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and English muffins, plain, unenriched, with calcium propionate (includes sourdough) contain similar levels of Manganese and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have 3.4 times more Fiber than English muffins, plain, unenriched, with calcium propionate (includes sourdough).
• While 14 oz of English muffins, plain, unenriched, with calcium propionate (includes sourdough) contain 1.9 times more Energy, 2.3 times more Omega 3, 40.7 times more Omega 6 and 2.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and English muffins, plain, unenriched, with calcium propionate (includes sourdough) offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6