Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS English muffins, plain, enriched, without calcium propionate(includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
English muffins, plain, enriched, without calcium propionate(includes sourdough)	13%	7%	80%

Macro Nutrients

	Boiled California Red Kidney Beans	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Energy	42.8% 1240kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	48% 8.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	354% 460g	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	245% 93g	71% 27g	38g per day for Men 19-50 years
Protein	163% 91g	138% 77g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	English muffins, plain, enriched, without 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	108% 1.3mg	368% 4.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	216% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	243% 39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	89.2% 4.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	33% 0.43mg	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	185% 740μg	185% 740μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.7% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	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, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Calcium	66% 660mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	143% 1.3mg	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	373% 30mg	313% 25mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	155% 3.57mg	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	196% 1370mg	190% 1330mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	309% 4640mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	18% 669g	11.4% 421g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS English muffins, plain, enriched, without calcium propionate(includes sourdough) per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of English muffins, plain, enriched, without calcium propionate(includes sourdough) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs English muffins, plain, enriched, without calcium propionate(includes sourdough):

• 1 kilogram of Boiled California Red Kidney Beans has 2.4 times more Vitamin B6 than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While 1 kg of English muffins, plain, enriched, without calcium propionate(includes sourdough) contains 3.4 times more Vitamin B1, 4.5 times more Vitamin B2, 7.2 times more Vitamin B3 and 2 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and English muffins, plain, enriched, without calcium propionate(includes sourdough) provide similar amounts of Vitamin B9 per one kilogram.
• Both Boiled California Red Kidney Beans as well as English muffins, plain, enriched, without calcium propionate(includes sourdough) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs English muffins, plain, enriched, without calcium propionate(includes sourdough):

• 1 kilogram of Boiled California Red Kidney Beans has 1.3 times more Calcium, 2.2 times more Copper, 2.3 times more Magnesium, 3.2 times more Potassium and 1.2 times more Zinc than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While 1 kg of English muffins, plain, enriched, without calcium propionate(includes sourdough) contains 116 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and English muffins, plain, enriched, without calcium propionate(includes sourdough) contain similar levels of Iron, Manganese and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 3.4 times more Fiber than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While 1 kg of English muffins, plain, enriched, without calcium propionate(includes sourdough) contains 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, enriched, without calcium propionate(includes sourdough) offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6