Comparing Nutrients in 300 calories Canned Kidney Beans VS Muffins, English, raisin-cinnamon (includes apple-cinnamon)

Weight per 300 calories

• Canned Kidney Beans: 357g
• Muffins, English, raisin-cinnamon (includes apple-cinnamon): 125g

Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 2.9 times more energy per unit of mass than Canned All Types Kidney Beans, which is above average 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 Muffins, English, raisin-cinnamon (includes apple-cinnamon)?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%

Macro Nutrients

	Canned Kidney Beans	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	2.3% 2.25g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	2.34% 0.038g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	2.27% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	46.3% 60g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	25.4% 18.5g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.6g	% 0g	g per day for Men 19-50 years
Fiber	40.4% 15.4g	8.55% 3.25g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	5.23% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	6.35% 0.083mg	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	23% 93μg	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	4.76% 4.3mg	1.8% 1.63mg	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	0.48% 0.071mg	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	2.6% 3.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Calcium	12% 121mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	22.2% 0.2mg	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	70.3% 5.63mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	6.85% 28.8mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	31.3% 0.72mg	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	16.3% 114mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	25% 374mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	7.53% 279g	1.37% 50.8g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Muffins, English, Raisin-cinnamon (includes Apple-cinnamon) Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Muffins, English, raisin-cinnamon (includes apple-cinnamon)?

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• 300 calories of Canned Kidney Beans have 1.9 times more Vitamin B5, 3.2 times more Vitamin B6, 1.4 times more Vitamin B9 and 4.7 times more Vitamin K than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 300 kcal of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 1.5 times more Vitamin B2 and 3.1 times more Vitamin B3 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin B5 and Vitamin K
• Both Canned All Types Kidney Beans as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Canned Kidney Beans vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• 300 calories of Canned Kidney Beans have 2.4 times more Copper, 3.4 times more Magnesium, 2.8 times more Phosphorus, 3.9 times more Potassium, 2.8 times more Sodium, 1.4 times more Zinc and 5.5 times more Water than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 300 kcal of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 1.3 times more Iron and 8.4 times more Selenium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain similar levels of Calcium and Manganese per 300 calories.
• 300 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Kidney Beans have 7.8 times more Omega 3, 4.7 times more Fiber and 1.9 times more Protein than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 300 kcal of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 2.8 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Muffins, English, raisin-cinnamon (includes apple-cinnamon) offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide inadequate amounts of Omega 6 in 300 calories.