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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Energy	12.7% 367kcal	35.5% 1030kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	7.9% 7.67g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	10.4% 3.32g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	12% 2.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.3g	154% 200g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	22% 16g	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	0% 0g	4.3% 3.13g	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	% 0g	% 3g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 0g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	41.8% 16g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	72% 40.2g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	87.2% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	115% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	19% 0.24mg	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	26% 104μg	107% 426μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.56% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.03% 3.63mg	9.07% 8.16mg	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	0.6% 0.091mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Calcium	13% 132mg	74% 739mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	68% 0.61mg	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	71% 5.67mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	100% 2.3mg	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	68.7% 481mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	14.5% 494mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	185% 102μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	129% 1928mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	9.56% 354g	5.34% 198g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Muffins, English, plain, enriched, with ca prop (includes sourdough) per 1 lb

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

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

• 1 pound of Canned Red Kidney Beans with Liquids has 1.5 times more Vitamin B6 and 3.4 times more Vitamin K than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While 1 lb of Muffins, English, plain, enriched, with ca prop (includes sourdough) contains 4.5 times more Vitamin B1, 3.7 times more Vitamin B2, 8.2 times more Vitamin B3, 2.8 times more Vitamin B5, 4.1 times more Vitamin B9, 2.3 times more Vitamin C and 15.5 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C and Vitamin E
• 1 pound of Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Red Kidney Beans with Liquids has 1.3 times more Magnesium, 2.4 times more Potassium and 1.8 times more Water than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While 1 lb of Muffins, English, plain, enriched, with ca prop (includes sourdough) contains 5.6 times more Calcium, 3.2 times more Iron, 1.7 times more Manganese, 20.4 times more Selenium, 1.7 times more Sodium and 1.7 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Muffins, English, plain, enriched, with ca prop (includes sourdough) contain similar levels of Copper and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans with Liquids has 1.2 times more Fiber than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While 1 lb of Muffins, English, plain, enriched, with ca prop (includes sourdough) contains 2.8 times more Energy, 5.9 times more Saturated Fat, 5.4 times more Omega 6, 3 times more Carbohydrate, 1.9 times more Sugars and 1.7 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Muffins, English, plain, enriched, with ca prop (includes sourdough) offer comparable quantities of Omega 3 per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6