Comparing Nutrients in 1 kilogram Muffins, English, whole-wheat VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, whole-wheat	16%	9%	75%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Muffins, English, whole-wheat	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	70% 2030kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.34g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	46.3% 7.87g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	311% 404g	449% 583g	130g per day for Men 19-50 years
Sugars	112% 81g	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	176% 67g	655% 249g	38g per day for Men 19-50 years
Protein	157% 88g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, whole-wheat	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	250% 3mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	213% 34mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.95mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	305% 3.96mg	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	123% 490μg	983% 3930μg	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	0% 0mg	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	27.3% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, whole-wheat	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	265% 2650mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	236% 2.12mg	1111% 10mg	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	306% 24.5mg	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	169% 710mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	778% 18mg	482% 11mg	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	403% 2820mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	733% 403μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	243% 3640mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	12.4% 457g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, English, whole-wheat VS Royal Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Muffins, English, whole-wheat versus 1 kg of 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, whole-wheat vs Royal Red Kidney Beans:

• 1 kilogram of Muffins, English, whole-wheat has 1.6 times more Vitamin B3 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 2.4 times more Vitamin B6, 8 times more Vitamin B9 and more Vitamin C than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Royal Red Kidney Beans provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Muffins, English, whole-wheat have insufficient amounts of Vitamin C
• Both Muffins, English, whole-wheat as well as Raw 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, whole-wheat vs Royal Red Kidney Beans:

• 1 kilogram of Muffins, English, whole-wheat has 2 times more Calcium, 1.6 times more Manganese, 12.6 times more Selenium and 28 times more Sodium than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 4.7 times more Copper, 3.6 times more Iron, 1.9 times more Magnesium, 1.4 times more Phosphorus, 6.4 times more Potassium and 1.7 times more Zinc than Muffins, English, whole-wheat.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Muffins, English, whole-wheat has 4.7 times more Fat and 8.1 times more Omega 6 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.6 times more Energy, 3.3 times more Omega 3, 1.4 times more Carbohydrate, 3.7 times more Fiber and 2.9 times more Protein than Muffins, English, whole-wheat.
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6