Comparing Nutrients in 300 calories Canned Kidney Beans VS Keikitos (muffins), Latino bakery item

Weight per 300 calories

• Canned Kidney Beans: 357g
• Keikitos (muffins), Latino bakery item: 64.2g

Keikitos (muffins), Latino bakery item have 5.6 times more energy per unit of mass than Canned All Types Kidney Beans, which is very high in comparison to other foods. Canned Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Keikitos (muffins), Latino bakery item?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Keikitos (muffins), Latino bakery item	6%	49%	45%

Macro Nutrients

	Canned Kidney Beans	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	16.7% 16.2g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	NA	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	NA	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	26.3% 34g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	23% 16.6g	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	0% 0g	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.6g	% 16.6g	g per day for Men 19-50 years
Fiber	40.4% 15.4g	2.03% 0.77g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	NA	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	32% 129μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.76% 4.3mg	NA	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	0.48% 0.071mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Calcium	12% 121mg	4.05% 40.5mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	5.14% 0.046mg	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	52.2% 4.18mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	1.84% 7.7mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	5.8% 0.13mg	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	46% 321mg	23.4% 164mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	1.7% 58mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	18% 9.83μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	3.04% 0.33mg	11mg per day for Men 19-50 years
Water	7.53% 279g	0.23% 8.34g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Keikitos (muffins), Latino Bakery Item Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Keikitos (muffins), Latino bakery item?

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Keikitos (muffins), Latino bakery item:

• Both Canned All Types Kidney Beans and Keikitos (muffins), Latino bakery item have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for Canned Kidney Beans vs Keikitos (muffins), Latino bakery item:

• 300 calories of Canned Kidney Beans have 3 times more Calcium, 10.4 times more Copper, 2.6 times more Iron, 12.5 times more Magnesium, 4.5 times more Manganese, 2 times more Phosphorus, 14.6 times more Potassium, 3.2 times more Sodium, 4.9 times more Zinc and 33.4 times more Water than Keikitos (muffins), Latino bakery item.
• While 300 kcal of Keikitos (muffins), Latino bakery item contain 3.1 times more Selenium than Canned All Types Kidney Beans.
• 300 calories of Canned Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Keikitos (muffins), Latino bakery item lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Kidney Beans have 1.5 times more Carbohydrate, 19.9 times more Fiber and 4.3 times more Protein than Keikitos (muffins), Latino bakery item.
• While 300 kcal of Keikitos (muffins), Latino bakery item contain 7.6 times more Fat and 2.5 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Keikitos (muffins), Latino bakery item offer comparable quantities of Energy per 300 calories.
• 300 calories of Keikitos (muffins), Latino bakery item provide inadequate amounts of Fiber