Comparing Nutrients in 1 kilogram Red Kidney Beans VS Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	15%	7%	78%

Macro Nutrients

	Red Kidney Beans	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Energy	116% 3370kcal	93% 2700kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	21% 20g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	16.7% 5.33g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	55.6% 0.89g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	49% 8.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	405% 527g	130g per day for Men 19-50 years
Sugars	29% 21g	48% 34.7g	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	400% 152g	73.7% 28g	38g per day for Men 19-50 years
Protein	402% 225g	184% 103g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Muffins, English, plain, toasted, enriched, with 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	507% 6.1mg	451% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	312% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	66.4% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	51.5% 0.67mg	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	985% 3940μg	298% 1190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21% 0.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	19% 17mg	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	14% 2.1mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Calcium	83% 830mg	197% 1970mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	178% 1.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	581% 46.5mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	274% 6.3mg	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	580% 4060mg	153% 1070mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	38% 1290mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	478% 263μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	318% 4770mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	127% 14mg	11mg per day for Men 19-50 years
Water	3.18% 118g	8.9% 330g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) per 1 kg

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

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough):

• 1 kilogram of Red Kidney Beans has 2.3 times more Vitamin B5, 5.9 times more Vitamin B6, 3.3 times more Vitamin B9, 2.6 times more Vitamin C and 4 times more Vitamin K than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While 1 kg of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contains 1.3 times more Vitamin B2, 2.4 times more Vitamin B3, more Vitamin B12 and 1.7 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• 1 kilogram of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough):

• 1 kilogram of Red Kidney Beans has 4.4 times more Copper, 1.4 times more Iron, 4.9 times more Magnesium, 1.8 times more Manganese, 3.8 times more Phosphorus, 10.5 times more Potassium and 2 times more Zinc than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While 1 kg of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contains 2.4 times more Calcium, 8.2 times more Selenium and 39.8 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 1.2 times more Energy, 4 times more Omega 3, 5.4 times more Fiber and 2.2 times more Protein than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While 1 kg of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contains 1.9 times more Fat, 3.6 times more Omega 6 and 1.7 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6