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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Muffins, wheat bran, dry mix	7%	25%	68%

Macro Nutrients

	Red Kidney Beans	Muffins, wheat bran, dry mix	Recommended Dietary Allowance
Energy	52.7% 1529kcal	62% 1796kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	56% 54.4g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	41.7% 13.3g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	48% 8.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	255% 331g	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	NA	38g per day for Men 19-50 years
Protein	182% 102g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Muffins, wheat bran, dry mix	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	136% 1.63mg	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	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	60.7% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	98% 1.28mg	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	96% 386μg	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	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	Muffins, wheat bran, dry mix	Recommended Dietary Allowance
Calcium	37.6% 376mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	101% 0.91mg	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	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	526% 12mg	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	311% 2177mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	148% 81.6μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	212% 3175mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.59% 21.8g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Red Kidney Beans versus 1 lb of Muffins, wheat bran, 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, wheat bran, dry mix:

• 1 pound of Red Kidney Beans has 1.7 times more Vitamin B1, 1.4 times more Vitamin B6, 4.6 times more Vitamin B9 and more Vitamin C than Muffins, wheat bran, dry mix.
• While 1 lb of Muffins, wheat bran, dry mix contains 1.3 times more Vitamin B2 and 2.4 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Muffins, wheat bran, dry mix provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Muffins, wheat bran, dry mix have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Muffins, wheat bran, 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, wheat bran, dry mix:

• 1 pound of Red Kidney Beans has 2.3 times more Calcium, 3.5 times more Copper, 1.9 times more Iron, 1.6 times more Magnesium, 6.8 times more Potassium and 1.9 times more Zinc than Muffins, wheat bran, dry mix.
• While 1 lb of Muffins, wheat bran, dry mix contains 2.4 times more Manganese, 5.6 times more Selenium and 58.3 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Muffins, wheat bran, dry mix contain similar levels of Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 3.3 times more Omega 3 and 3.2 times more Protein than Muffins, wheat bran, dry mix.
• While 1 lb of Muffins, wheat bran, dry mix contains 11.3 times more Fat, 19.1 times more Saturated Fat and 7.9 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Muffins, wheat bran, dry mix offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6