Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Muffins, English, plain, enriched, with ca prop (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%

Macro Nutrients

	Boiled Red Kidney Beans	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Energy	43.8% 1270kcal	78.3% 2270kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	17.4% 17g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	23% 7.33g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	26.4% 4.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	340% 442g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	48.7% 35.3g	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	9.5% 6.9g	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	% 6.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	195% 74g	92% 35g	38g per day for Men 19-50 years
Protein	155% 86.7g	158% 88.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Muffins, English, plain, enriched, with ca prop (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	133% 1.6mg	398% 4.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	254% 40.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	41.5% 0.54mg	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	325% 1300μg	235% 940μg	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	20% 18mg	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	2% 0.3mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Calcium	28% 280mg	163% 1630mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	150% 1.35mg	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	368% 29.4mg	500% 40mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	220% 5.05mg	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	203% 1420mg	131% 920mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	32% 1090mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	407% 224μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	18% 669g	11.8% 436g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Muffins, English, plain, enriched, with ca prop (includes sourdough) per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Red Kidney Beans versus 1 kg of Muffins, English, plain, enriched, with ca prop (includes sourdough) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Red Kidney Beans vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• 1 kilogram of Boiled Red Kidney Beans has 2.2 times more Vitamin B6, 1.4 times more Vitamin B9 and 7 times more Vitamin K than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While 1 kg of Muffins, English, plain, enriched, with ca prop (includes sourdough) contains 3 times more Vitamin B1, 4.3 times more Vitamin B2, 7 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin C and 10.3 times more Vitamin E than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 1 kilogram of Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Red Kidney Beans vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• 1 kilogram of Boiled Red Kidney Beans has 1.8 times more Copper, 1.9 times more Magnesium, 1.5 times more Phosphorus and 3.7 times more Potassium than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While 1 kg of Muffins, English, plain, enriched, with ca prop (includes sourdough) contains 5.8 times more Calcium, 1.4 times more Iron, 18.7 times more Selenium and 212.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Muffins, English, plain, enriched, with ca prop (includes sourdough) contain similar levels of Manganese and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 3.5 times more Omega 3 and 2.1 times more Fiber than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While 1 kg of Muffins, English, plain, enriched, with ca prop (includes sourdough) contains 1.8 times more Energy, 10.2 times more Saturated Fat, 4.2 times more Omega 6, 1.9 times more Carbohydrate and 11 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Muffins, English, plain, enriched, with ca prop (includes sourdough) offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6