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

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	California Red Kidney Beans	Recommended Dietary Allowance
Energy	78.3% 2270kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	23% 7.33g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	26.4% 4.5g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	340% 442g	460% 598g	130g per day for Men 19-50 years
Sugars	48.7% 35.3g	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	9.5% 6.9g	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	% 6.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	92% 35g	655% 249g	38g per day for Men 19-50 years
Protein	158% 88.7g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	California Red 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	398% 4.77mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	254% 40.7mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	305% 3.97mg	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	235% 940μg	985% 3940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.7% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	50% 45mg	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	20.7% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	163% 1630mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	1222% 11mg	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	500% 40mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	220% 5.05mg	435% 10mg	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	131% 920mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	407% 224μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	283% 4250mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	11.8% 436g	3.18% 118g	3700g per day for Men 19-50 years

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

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 2 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.1 times more Vitamin B5, 7.4 times more Vitamin B6, 4.2 times more Vitamin B9 and 2.5 times more Vitamin C than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

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

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 7 times more Selenium, 38.6 times more Sodium and 3.7 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8.1 times more Copper, 2.3 times more Iron, 6.7 times more Magnesium, 2 times more Manganese, 4.4 times more Phosphorus, 13.7 times more Potassium and 2.4 times more Zinc than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Raw California Red Kidney Beans have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 6.8 times more Fat, 20.4 times more Saturated Fat and 8.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Energy, 1.8 times more Omega 3, 1.4 times more Carbohydrate, 7.1 times more Fiber and 2.7 times more Protein than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.