Comparing Nutrients in 14 ounces Keikitos (muffins), Latino bakery item VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Keikitos (muffins), Latino bakery item	6%	49%	45%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Keikitos (muffins), Latino bakery item	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	64% 1853kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	NA	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	68.4% 89g	130g per day for Men 19-50 years
Sugars	141% 102g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 102g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	97% 37g	38g per day for Men 19-50 years
Protein	48.3% 27g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Keikitos (muffins), Latino bakery item	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	31.8% 0.41mg	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	NA	73.4% 294μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Keikitos (muffins), Latino bakery item	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	25% 250mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	127% 1.15mg	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	126% 10mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	35.7% 0.82mg	55% 1.26mg	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	145% 1012mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	110% 60.7μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	136% 2044mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	1.4% 51.6g	7.18% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Keikitos (muffins), Latino bakery item VS Boiled California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Keikitos (muffins), Latino bakery item versus 14 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Keikitos (muffins), Latino bakery item vs Boiled California Red Kidney Beans:

• Both Keikitos (muffins), Latino bakery item and Boiled California Red Kidney Beans have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Keikitos (muffins), Latino bakery item vs Boiled California Red Kidney Beans:

• 14 ounces of Keikitos (muffins), Latino bakery item have 1.9 times more Phosphorus, 12.8 times more Selenium and 128.8 times more Sodium than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 4 times more Copper, 4 times more Magnesium, 1.5 times more Manganese, 4.7 times more Potassium and 1.7 times more Zinc than Keikitos (muffins), Latino bakery item.
• Both Keikitos (muffins), Latino bakery item and Boiled California Red Kidney Beans contain similar levels of Calcium and Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Keikitos (muffins), Latino bakery item have 3.8 times more Energy, 280.4 times more Fat and 2.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 7.8 times more Fiber and 1.3 times more Protein than Keikitos (muffins), Latino bakery item.