Comparing Nutrients in 1 kilogram Muffins, blueberry, dry mix VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Muffins, blueberry, dry mix	5%	10%	85%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Muffins, blueberry, dry mix	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	101% 2930kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	33.5% 32.5g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	36.3% 11.6g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	77% 13g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	469% 610g	172% 224g	130g per day for Men 19-50 years
Sugars	451% 327g	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	37% 14g	245% 93g	38g per day for Men 19-50 years
Protein	62% 34.8g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Muffins, blueberry, dry mix	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	193% 2.32mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	178% 2.32mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.6mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.53mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	80% 1.04mg	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	133% 530μg	185% 740μg	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	25.6% 23mg	13.3% 12mg	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

	Muffins, blueberry, dry mix	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	18% 180mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	321% 2.9mg	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	203% 16mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	138% 3.18mg	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	314% 2200mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	319% 4790mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	8.16% 302g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, blueberry, dry mix VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Muffins, blueberry, dry mix versus 1 kg of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Muffins, blueberry, dry mix vs Boiled California Red Kidney Beans:

• 1 kilogram of Muffins, blueberry, dry mix has 1.8 times more Vitamin B1, 3.7 times more Vitamin B2, 3.4 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.9 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Muffins, blueberry, dry mix.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Muffins, blueberry, dry mix as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Muffins, blueberry, dry mix vs Boiled California Red Kidney Beans:

• 1 kilogram of Muffins, blueberry, dry mix has 1.6 times more Phosphorus, 2.6 times more Selenium and 119.8 times more Sodium than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 3.7 times more Calcium, 3.3 times more Copper, 1.8 times more Iron, 3.7 times more Magnesium, 8.7 times more Potassium and 2.6 times more Zinc than Muffins, blueberry, dry mix.
• Both Muffins, blueberry, dry mix and Boiled California Red Kidney Beans contain similar levels of Manganese per one kilogram.
• 1 kilogram of Muffins, blueberry, dry mix lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Muffins, blueberry, dry mix has 2.4 times more Energy, 36.1 times more Fat, 82.9 times more Saturated Fat, 65.4 times more Omega 6 and 2.7 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains more Omega 3, 6.6 times more Fiber and 2.6 times more Protein than Muffins, blueberry, dry mix.
• 1 kilogram of Muffins, blueberry, dry mix provide inadequate amounts of Omega 3
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6