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

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	78.3% 2270kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	23% 7.33g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	26.4% 4.5g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	340% 442g	168% 219g	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	245% 93g	38g per day for Men 19-50 years
Protein	158% 88.7g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Boiled Royal 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	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	254% 40.7mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	235% 940μg	185% 740μg	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	13.3% 12mg	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)	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	163% 1630mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	291% 2.62mg	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	346% 27.7mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	220% 5.05mg	111% 2.55mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	111% 3780mg	3400mg per day for Men 19-50 years
Selenium	407% 224μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	283% 4250mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	82% 9mg	11mg per day for Men 19-50 years
Water	11.8% 436g	18% 670g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Muffins, English, plain, enriched, with ca prop (includes sourdough) has 5 times more Vitamin B1, 3.7 times more Vitamin B2, 7.4 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains 1.9 times more Vitamin B6 than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• 1 kilogram of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Muffins, English, plain, enriched, with ca prop (includes sourdough) has 3.7 times more Calcium, 1.4 times more Iron, 2 times more Manganese, 18.7 times more Selenium and 85 times more Sodium than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains 1.9 times more Copper, 1.8 times more Magnesium, 1.5 times more Phosphorus and 3.5 times more Potassium than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Boiled Royal Red Kidney Beans contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Muffins, English, plain, enriched, with ca prop (includes sourdough) has 1.8 times more Energy, 30.5 times more Saturated Fat, 12.5 times more Omega 6 and 2 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains 2.7 times more Fiber than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Boiled Royal Red Kidney Beans offer comparable quantities of Omega 3 and Protein per one kilogram.
• 1 kilogram of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6