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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%

Macro Nutrients

	Boiled Red Kidney Beans	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Energy	20% 576kcal	35.5% 1030kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	7.9% 7.67g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	10.4% 3.32g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	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	79.6% 103g	154% 200g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	NA	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	NA	% 3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	88.3% 33.6g	41.8% 16g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	72% 40.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	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	60.5% 0.73mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	87.2% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	115% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	147% 590μg	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	6.05% 5.44mg	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	0.91% 0.14mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Calcium	12.7% 127mg	74% 739mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	167% 13.3mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	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	92% 644mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	14.5% 494mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	185% 102μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	129% 1928mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	8.2% 304g	5.34% 198g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled Red Kidney Beans 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 Boiled Red Kidney Beans vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• 1 pound of Boiled Red Kidney Beans has 2.2 times more Vitamin B6, 1.4 times more Vitamin B9 and 7 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 3 times more Vitamin B1, 4.3 times more Vitamin B2, 7 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin C and 10.3 times more Vitamin E than Boiled Red Kidney Beans.
• 1 pound of Boiled Red Kidney Beans 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 Boiled Red Kidney Beans 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 Boiled Red Kidney Beans vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• 1 pound of Boiled Red Kidney Beans has 1.8 times more Copper, 1.9 times more Magnesium, 1.5 times more Phosphorus and 3.7 times more Potassium than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While 1 lb of Muffins, English, plain, enriched, with ca prop (includes sourdough) contains 5.8 times more Calcium, 1.4 times more Iron, 18.7 times more Selenium and 212.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Muffins, English, plain, enriched, with ca prop (includes sourdough) contain similar levels of Manganese and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 3.5 times more Omega 3 and 2.1 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 1.8 times more Energy, 10.2 times more Saturated Fat, 4.2 times more Omega 6, 1.9 times more Carbohydrate and 11 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Muffins, English, plain, enriched, with ca prop (includes sourdough) offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6