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

Macros Ratio

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

Macro Nutrients

	Muffins, blueberry, dry mix	Red Kidney Beans	Recommended Dietary Allowance
Energy	46% 1329kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.27g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	35% 5.93g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	213% 277g	214% 278g	130g per day for Men 19-50 years
Sugars	205% 148g	13% 9.53g	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	16.7% 6.35g	181% 69g	38g per day for Men 19-50 years
Protein	28% 15.8g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Muffins, blueberry, dry mix	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.7% 1.05mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.6% 8.42mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	139% 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	60% 240μg	447% 1787μg	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	11.6% 10.4mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, blueberry, dry mix	Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	92% 7.35mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	54.4% 1.25mg	219% 5.04mg	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	143% 998mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	145% 2173mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	3.7% 137g	1.44% 53.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Muffins, blueberry, dry mix versus 1 lb of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Muffins, blueberry, dry mix vs Red Kidney Beans:

• 1 lb of Raw Red Kidney Beans contains 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 Muffins, blueberry, dry mix and Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• Both Muffins, blueberry, dry mix as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Muffins, blueberry, dry mix vs Red Kidney Beans:

• 1 pound of Muffins, blueberry, dry mix has 39.9 times more Sodium than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 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.
• Both Muffins, blueberry, dry mix and Red Kidney Beans 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 Muffins, blueberry, dry mix has 3.1 times more Fat, 7.5 times more Saturated Fat, 5.7 times more Omega 6 and 15.6 times more Sugars than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains more Omega 3, 10.9 times more Fiber and 6.5 times more Protein than Muffins, blueberry, dry mix.
• Both Muffins, blueberry, dry mix and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Muffins, blueberry, dry mix provide inadequate amounts of Omega 3
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6