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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%

Macro Nutrients

	Red Kidney Beans	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Energy	52.7% 1529kcal	35.5% 1030kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	7.9% 7.67g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	10.4% 3.32g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	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	214% 278g	154% 200g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	181% 69g	41.8% 16g	38g per day for Men 19-50 years
Protein	182% 102g	72% 40.2g	56g per day for Men 19-50 years

Vitamins

	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	230% 2.76mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	87.2% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	115% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	6.35% 0.95mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Calcium	37.6% 376mg	74% 739mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	68% 0.61mg	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	227% 18mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	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	263% 1842mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	14.5% 494mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	185% 102μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	129% 1928mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	5.34% 198g	3700g per day for Men 19-50 years

Nutrient Comparison: 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 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 Red Kidney Beans vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• 1 pound of Red Kidney Beans has 1.3 times more Vitamin B1, 2.1 times more Vitamin B5, 7.4 times more Vitamin B6, 4.2 times more Vitamin B9, 2.5 times more Vitamin C and 4.7 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 1.9 times more Vitamin B3 and 1.5 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Muffins, English, plain, enriched, with ca prop (includes sourdough) provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin E
• 1 pound of Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin K
• Both Raw 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 Red Kidney Beans vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• 1 pound of Red Kidney Beans has 5.2 times more Copper, 1.7 times more Iron, 5.8 times more Magnesium, 2.2 times more Manganese, 4.4 times more Phosphorus, 12.5 times more Potassium and 2.7 times more Zinc 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 times more Calcium, 7 times more Selenium and 35.4 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 1.5 times more Energy, 7.5 times more Omega 3, 1.4 times more Carbohydrate, 4.3 times more Fiber and 2.5 times more Protein than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While 1 lb of Muffins, English, plain, enriched, with ca prop (includes sourdough) contains 4.8 times more Saturated Fat, 2 times more Omega 6 and 1.7 times more Sugars than Raw Red Kidney Beans.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6