Comparing Nutrients in 1 pound Red Kidney Beans VS English muffins, plain, enriched, without calcium propionate(includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
English muffins, plain, enriched, without calcium propionate(includes sourdough)	13%	7%	80%

Macro Nutrients

	Red Kidney Beans	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Energy	52.7% 1529kcal	36.8% 1066kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	8.4% 8.16g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	21.7% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	161% 209g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	181% 69g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	182% 102g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	English muffins, plain, enriched, without calcium propionate(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	230% 2.76mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	40.5% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	15% 0.2mg	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	447% 1787μg	84% 336μg	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	22.7% 20.4mg	0% 0mg	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Calcium	37.6% 376mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	65% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	70.4% 1.6mg	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	263% 1842mg	86% 603mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	140% 2105mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	5.16% 191g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS English muffins, plain, enriched, without calcium propionate(includes sourdough) per 1 lb

Compare the macro and micronutrient content in 1 lb of Red Kidney Beans versus 1 lb of English muffins, plain, enriched, without calcium propionate(includes sourdough) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Red Kidney Beans vs English muffins, plain, enriched, without calcium propionate(includes sourdough):

• 1 pound of Red Kidney Beans has 1.4 times more Vitamin B1, 1.7 times more Vitamin B5, 9.2 times more Vitamin B6, 5.3 times more Vitamin B9 and more Vitamin C than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While 1 lb of English muffins, plain, enriched, without calcium propionate(includes sourdough) contains 1.3 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Red Kidney Beans.
• 1 pound of English muffins, plain, enriched, without calcium propionate(includes sourdough) have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as English muffins, plain, enriched, without calcium propionate(includes sourdough) have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Red Kidney Beans vs English muffins, plain, enriched, without calcium propionate(includes sourdough):

• 1 pound of Red Kidney Beans has 1.6 times more Calcium, 5.4 times more Copper, 2.7 times more Iron, 6.6 times more Magnesium, 3.1 times more Manganese, 3.1 times more Phosphorus, 10.4 times more Potassium and 4 times more Zinc than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While 1 lb of English muffins, plain, enriched, without calcium propionate(includes sourdough) contains 38.7 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 1.4 times more Energy, 4.8 times more Omega 3, 1.3 times more Carbohydrate, 5.6 times more Fiber and 2.9 times more Protein than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While 1 lb of English muffins, plain, enriched, without calcium propionate(includes sourdough) contains 3.6 times more Omega 6 than Raw Red Kidney Beans.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6