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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Muffins, blueberry, dry mix	5%	10%	85%

Macro Nutrients

	Red Kidney Beans	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Energy	52.7% 1529kcal	46% 1329kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	16.5% 5.27g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	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	214% 278g	213% 277g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	181% 69g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	182% 102g	28% 15.8g	56g per day for Men 19-50 years

Vitamins

	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	230% 2.76mg	87.7% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	52.6% 8.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	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	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Calcium	37.6% 376mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	44.4% 0.4mg	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	92% 7.35mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	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	263% 1842mg	143% 998mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	145% 2173mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	3.7% 137g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of 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 Red Kidney Beans vs Muffins, blueberry, dry mix:

• 1 pound of Red Kidney Beans has 2.6 times more Vitamin B1, 1.4 times more Vitamin B5, 4.8 times more Vitamin B6, 7.4 times more Vitamin B9 and 2 times more Vitamin C than Muffins, blueberry, dry mix.
• Both Red Kidney Beans and Muffins, blueberry, dry mix provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• Both Raw 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 Red Kidney Beans vs Muffins, blueberry, dry mix:

• 1 pound of Red Kidney Beans has 4.6 times more Calcium, 7.9 times more Copper, 4.1 times more Iron, 10.6 times more Magnesium, 4 times more Manganese, 1.8 times more Phosphorus, 28.3 times more Potassium and 8.5 times more Zinc than Muffins, blueberry, dry mix.
• While 1 lb of Muffins, blueberry, dry mix contains 39.9 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Muffins, blueberry, dry mix contain similar levels of Selenium per one pound.
• 1 pound of Muffins, blueberry, dry mix lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has more Omega 3, 10.9 times more Fiber and 6.5 times more Protein than Muffins, blueberry, dry mix.
• While 1 lb of Muffins, blueberry, dry mix contains 3.1 times more Fat, 7.5 times more Saturated Fat, 5.7 times more Omega 6 and 15.6 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Muffins, blueberry, dry mix offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Muffins, blueberry, dry mix provide inadequate amounts of Omega 3