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

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	California Red Kidney Beans	Recommended Dietary Allowance
Energy	35.5% 1030kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.67g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.32g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	209% 271g	130g per day for Men 19-50 years
Sugars	22% 16g	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	4.3% 3.13g	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	% 3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	297% 113g	38g per day for Men 19-50 years
Protein	72% 40.2g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	California 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	180% 2.16mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.2% 1.13mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.5mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.24mg	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	107% 426μg	447% 1787μg	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	9.07% 8.16mg	22.7% 20.4mg	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	9.37% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	74% 739mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	554% 5mg	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	227% 18mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	197% 4.54mg	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	59.6% 417mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	14.5% 494mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	185% 102μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	129% 1928mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	5.34% 198g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Muffins, English, plain, enriched, with ca prop (includes sourdough) vs California Red Kidney Beans:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 2 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.1 times more Vitamin B5, 7.4 times more Vitamin B6, 4.2 times more Vitamin B9 and 2.5 times more Vitamin C than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B2 per 1 lb.
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Muffins, English, plain, enriched, with ca prop (includes sourdough) vs California Red Kidney Beans:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 7 times more Selenium, 38.6 times more Sodium and 3.7 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8.1 times more Copper, 2.3 times more Iron, 6.7 times more Magnesium, 2 times more Manganese, 4.4 times more Phosphorus, 13.7 times more Potassium and 2.4 times more Zinc than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Raw California Red Kidney Beans have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 6.8 times more Fat, 20.4 times more Saturated Fat and 8.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Energy, 1.8 times more Omega 3, 1.4 times more Carbohydrate, 7.1 times more Fiber and 2.7 times more Protein than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.