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

Macros Ratio

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

Macro Nutrients

	Keikitos (muffins), Latino bakery item	California Red Kidney Beans	Recommended Dietary Allowance
Energy	64% 1853kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	NA	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	NA	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	183% 237g	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	260% 99g	38g per day for Men 19-50 years
Protein	48.3% 27g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Keikitos (muffins), Latino bakery item	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	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	25% 250mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	485% 4.37mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	35.7% 0.82mg	173% 3.97mg	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	230% 1607mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	110% 60.7μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	136% 2044mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	92% 10mg	11mg per day for Men 19-50 years
Water	1.4% 51.6g	1.26% 46.6g	3700g per day for Men 19-50 years

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

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

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

• Keikitos (muffins), Latino bakery item have 4.8 times more Selenium and 46.8 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.1 times more Calcium, 15.3 times more Copper, 3.7 times more Iron, 13.3 times more Magnesium, 4.8 times more Manganese, 1.6 times more Phosphorus, 16.6 times more Potassium and 4.9 times more Zinc than Keikitos (muffins), Latino bakery item.

Comparison of macro-nutrients per 14 ounces:

• Keikitos (muffins), Latino bakery item have 1.4 times more Energy and 101 times more Fat than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 20.8 times more Fiber and 3.6 times more Protein than Keikitos (muffins), Latino bakery item.
• Both Keikitos (muffins), Latino bakery item and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 14 oz.
• Both Keikitos (muffins), Latino bakery item as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 14 oz.