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

Macros Ratio

	Protein	Fat	Carbs
English muffins, plain, enriched, without calcium propionate(includes sourdough)	13%	7%	80%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	36.8% 1066kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.16g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	204% 265g	130g per day for Men 19-50 years
Sugars	NA	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	32.2% 12.2g	297% 113g	38g per day for Men 19-50 years
Protein	62.4% 35g	205% 115g	56g per day for Men 19-50 years

Vitamins

	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.5% 2.02mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	138% 1.8mg	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	84% 336μg	446% 1783μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.56% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	22.7% 20.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	23.6% 236mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	504% 4.54mg	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	142% 11.3mg	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	70.4% 1.6mg	219% 5.03mg	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	86% 603mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	180% 6105mg	3400mg per day for Men 19-50 years
Selenium	NA	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	140% 2105mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	110% 12mg	11mg per day for Men 19-50 years
Water	5.16% 191g	1.46% 54g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of English muffins, plain, enriched, without calcium propionate(includes sourdough) has 1.8 times more Vitamin B3 than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 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).
• Both English muffins, plain, enriched, without calcium propionate(includes sourdough) and Royal Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of English muffins, plain, enriched, without calcium propionate(includes sourdough) have insufficient amounts of Vitamin C
• Both English muffins, plain, enriched, without calcium propionate(includes sourdough) as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of English muffins, plain, enriched, without calcium propionate(includes sourdough) has 35.7 times more Sodium than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 2.5 times more Calcium, 7.8 times more Copper, 3.5 times more Iron, 6.6 times more Magnesium, 3.1 times more Manganese, 3.1 times more Phosphorus, 10.3 times more Potassium and 3.8 times more Zinc than English muffins, plain, enriched, without calcium propionate(includes sourdough).

Comparison of macro-nutrients per 1 pound:

• 1 pound of English muffins, plain, enriched, without calcium propionate(includes sourdough) has 8.4 times more Omega 6 than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 1.4 times more Energy, 2 times more Omega 3, 1.3 times more Carbohydrate, 9.2 times more Fiber and 3.3 times more Protein than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6