Comparing Nutrients in 1 kilogram Muffins, wheat bran, dry mix VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Muffins, wheat bran, dry mix	7%	25%	68%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Muffins, wheat bran, dry mix	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	137% 3960kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	124% 120g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	92% 29.4g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	67.5% 1.08g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	106% 18g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	562% 730g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	NA	168% 64g	38g per day for Men 19-50 years
Protein	127% 71g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Muffins, wheat bran, dry mix	Boiled 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	300% 3.6mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	313% 50mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	134% 6.7mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	217% 2.82mg	92% 1.2mg	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	213% 850μg	325% 1300μg	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	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, wheat bran, dry mix	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	36% 360mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	240% 2.16mg	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	450% 36mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	207% 870mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	1159% 26.7mg	187% 4.3mg	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	686% 4800mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	467% 7000mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	91% 10mg	11mg per day for Men 19-50 years
Water	1.3% 48g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Muffins, wheat bran, dry mix vs Boiled Kidney Beans:

• Muffins, wheat bran, dry mix have 2.3 times more Vitamin B1, 4.8 times more Vitamin B2, 8.7 times more Vitamin B3, 3 times more Vitamin B5 and 2.4 times more Vitamin B6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B9 and more Vitamin C than Muffins, wheat bran, dry mix.
• Both Muffins, wheat bran, dry mix as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Muffins, wheat bran, dry mix vs Boiled Kidney Beans:

• Muffins, wheat bran, dry mix have 1.6 times more Iron, 2.1 times more Magnesium, 6.2 times more Manganese, 3.5 times more Phosphorus, 16.4 times more Selenium, 700 times more Sodium and 1.5 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Potassium and 13.9 times more Water than Muffins, wheat bran, dry mix.
• Both Muffins, wheat bran, dry mix and Boiled All Types Kidney Beans have similar amounts of Calcium and Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Muffins, wheat bran, dry mix have 3.1 times more Energy, 24 times more Fat, 40.3 times more Saturated Fat, 16.6 times more Omega 6 and 3.2 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Omega 3 than Muffins, wheat bran, dry mix.
• Both Muffins, wheat bran, dry mix and Boiled All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Muffins, wheat bran, dry mix as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.