Comparing Nutrients in 1 pound Boiled Red Kidney Beans VS Muffins, blueberry, dry mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Muffins, blueberry, dry mix	5%	10%	85%

Macro Nutrients

	Boiled Red Kidney Beans	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Energy	20% 576kcal	46% 1329kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	16.5% 5.27g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	35% 5.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	213% 277g	130g per day for Men 19-50 years
Sugars	2% 1.45g	205% 148g	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	88.3% 33.6g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	28% 15.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	87.7% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	52.6% 8.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	28.6% 0.37mg	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	147% 590μg	60% 240μg	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	6.05% 5.44mg	11.6% 10.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Calcium	12.7% 127mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	44.4% 0.4mg	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	167% 13.3mg	92% 7.35mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	54.4% 1.25mg	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	92% 644mg	143% 998mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	145% 2173mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	8.2% 304g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Muffins, blueberry, dry mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Red Kidney Beans versus 1 lb of Muffins, blueberry, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Red Kidney Beans vs Muffins, blueberry, dry mix:

• 1 pound of Boiled Red Kidney Beans has 1.5 times more Vitamin B6 and 2.5 times more Vitamin B9 than Muffins, blueberry, dry mix.
• While 1 lb of Muffins, blueberry, dry mix contains 1.5 times more Vitamin B1, 4 times more Vitamin B2, 3.2 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.9 times more Vitamin C than Boiled Red Kidney Beans.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled Red Kidney Beans as well as Muffins, blueberry, dry mix have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Boiled Red Kidney Beans vs Muffins, blueberry, dry mix:

• 1 pound of Boiled Red Kidney Beans has 1.6 times more Calcium, 2.8 times more Copper, 1.8 times more Iron, 3.5 times more Magnesium, 1.7 times more Manganese, 8.4 times more Potassium and 3.2 times more Zinc than Muffins, blueberry, dry mix.
• While 1 lb of Muffins, blueberry, dry mix contains 1.5 times more Phosphorus, 2.6 times more Selenium and 239.5 times more Sodium than Boiled Red Kidney Beans.
• 1 pound of Muffins, blueberry, dry mix lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has more Omega 3, 5.3 times more Fiber and 2.5 times more Protein than Muffins, blueberry, dry mix.
• While 1 lb of Muffins, blueberry, dry mix contains 2.3 times more Energy, 6.5 times more Fat, 16.1 times more Saturated Fat, 12.2 times more Omega 6, 2.7 times more Carbohydrate and 102.3 times more Sugars than Boiled Red Kidney Beans.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Muffins, blueberry, dry mix provide inadequate amounts of Omega 3