Comparing Nutrients in 14 ounces Muffins, wheat bran, dry mix VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Muffins, wheat bran, dry mix	7%	25%	68%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Muffins, wheat bran, dry mix	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	54% 1572kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.6g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	36.5% 11.7g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	42% 7.12g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	69.6% 90g	130g per day for Men 19-50 years
Sugars	NA	1.75% 1.27g	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	NA	67% 25.4g	38g per day for Men 19-50 years
Protein	50.3% 28g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Muffins, wheat bran, dry mix	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.1mg	36.6% 0.48mg	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	84.3% 337μg	129% 516μg	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	0% 0mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, wheat bran, dry mix	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	14.3% 143mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	95% 0.86mg	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	179% 14.3mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	82.2% 345mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	460% 10.6mg	74.2% 1.7mg	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	272% 1905mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	130% 71.4μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	185% 2778mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.51% 19g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Muffins, wheat bran, dry mix vs Boiled Kidney Beans:

• Muffins, wheat bran, dry mix have 2.3 times more Vitamin B1, 4.8 times more Vitamin B2, 8.7 times more Vitamin B3, 3 times more Vitamin B5 and 2.4 times more Vitamin B6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B9 and more Vitamin C than Muffins, wheat bran, dry mix.
• Both Muffins, wheat bran, dry mix as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Muffins, wheat bran, dry mix vs Boiled Kidney Beans:

• Muffins, wheat bran, dry mix have 1.6 times more Iron, 2.1 times more Magnesium, 6.2 times more Manganese, 3.5 times more Phosphorus, 16.4 times more Selenium, 700 times more Sodium and 1.5 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Potassium and 13.9 times more Water than Muffins, wheat bran, dry mix.
• Both Muffins, wheat bran, dry mix and Boiled All Types Kidney Beans have similar amounts of Calcium and Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Muffins, wheat bran, dry mix have 3.1 times more Energy, 24 times more Fat, 40.3 times more Saturated Fat, 16.6 times more Omega 6 and 3.2 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Omega 3 than Muffins, wheat bran, dry mix.
• Both Muffins, wheat bran, dry mix and Boiled All Types Kidney Beans have similar amounts of Protein per 14 oz.
• Both Muffins, wheat bran, dry mix as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.