Comparing Nutrients in 14 ounces Royal Red Kidney Beans VS Muffins, English, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Muffins, English, whole-wheat	16%	9%	75%

Macro Nutrients

	Royal Red Kidney Beans	Muffins, English, whole-wheat	Recommended Dietary Allowance
Energy	45% 1306kcal	27.8% 806kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	4.14% 1.33g	32g per day for Men 19-50 years
Omega 3	37.7% 0.6g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	18.4% 3.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 232g	123% 160g	130g per day for Men 19-50 years
Sugars	NA	44.3% 32g	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	260% 99g	70% 26.6g	38g per day for Men 19-50 years
Protein	180% 101g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Muffins, English, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.2% 8.36mg	84.6% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	49.8% 0.65mg	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	390% 1560μg	48.6% 194μg	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	20% 18mg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Muffins, English, whole-wheat	Recommended Dietary Allowance
Calcium	52% 520mg	105% 1052mg	1000mg per day for Men 19-50 years
Copper	441% 3.97mg	93% 0.84mg	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	432% 34.5mg	122% 9.72mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	67% 282mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	309% 7.1mg	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	230% 1611mg	160% 1119mg	700mg per day for Men 19-50 years
Potassium	157% 5342mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	291% 160μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	96% 1445mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	1.28% 47.2g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Muffins, English, whole-wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Royal Red Kidney Beans versus 14 oz of Muffins, English, whole-wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Royal Red Kidney Beans vs Muffins, English, whole-wheat:

• 14 ounces of Royal Red Kidney Beans have 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 2.4 times more Vitamin B6, 8 times more Vitamin B9 and more Vitamin C than Muffins, English, whole-wheat.
• While 14 oz of Muffins, English, whole-wheat contain 1.6 times more Vitamin B3 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Muffins, English, whole-wheat provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Muffins, English, whole-wheat have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Muffins, English, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Royal Red Kidney Beans vs Muffins, English, whole-wheat:

• 14 ounces of Royal Red Kidney Beans have 4.7 times more Copper, 3.6 times more Iron, 1.9 times more Magnesium, 1.4 times more Phosphorus, 6.4 times more Potassium and 1.7 times more Zinc than Muffins, English, whole-wheat.
• While 14 oz of Muffins, English, whole-wheat contain 2 times more Calcium, 1.6 times more Manganese, 12.6 times more Selenium and 28 times more Sodium than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Royal Red Kidney Beans have 1.6 times more Energy, 3.3 times more Omega 3, 1.4 times more Carbohydrate, 3.7 times more Fiber and 2.9 times more Protein than Muffins, English, whole-wheat.
• While 14 oz of Muffins, English, whole-wheat contain 4.7 times more Fat and 8.1 times more Omega 6 than Raw Royal Red Kidney Beans.
• 14 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6