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

Weight per 300 calories

• Red Kidney Beans: 89g
• Muffins, English, raisin-cinnamon (includes apple-cinnamon): 125g

Red Kidney Beans have 1.4 times more energy per 100g than Muffins, English, raisin-cinnamon (includes apple-cinnamon). It has high energy density when compared to other foods. Muffins, English, raisin-cinnamon (includes apple-cinnamon) having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%

Macro Nutrients

	Red 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	0.97% 0.94g	2.3% 2.25g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	2.34% 0.038g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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	42% 54.6g	46.3% 60g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	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	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	% 0g	g per day for Men 19-50 years
Fiber	35.6% 13.5g	8.55% 3.25g	38g per day for Men 19-50 years
Protein	36% 20g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	5.23% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	87.7% 351μg	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	4.45% 4mg	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	1.25% 0.19mg	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	2.6% 3.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Calcium	7.4% 74mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	22.2% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	70.3% 5.63mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	6.85% 28.8mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	51.6% 361mg	16.3% 114mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	25% 374mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	1.37% 50.8g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Red Kidney Beans have 2.7 times more Vitamin B5, 4.3 times more Vitamin B6 and 3.8 times more Vitamin B9 than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 300 kcal of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 1.4 times more Vitamin B2 and 2.4 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red 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
• Both Raw Red Kidney Beans as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

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

• 300 calories of Red Kidney Beans have 3.1 times more Copper, 4.3 times more Magnesium, 1.4 times more Manganese, 3.2 times more Phosphorus, 5.6 times more Potassium and 2 times more Zinc than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 300 kcal of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 1.9 times more Calcium, 9.5 times more Selenium and 35 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain similar levels of Iron per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 8.5 times more Omega 3, 4.2 times more Fiber and 2 times more Protein than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 300 kcal of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 9.9 times more Sugars than Raw Red Kidney Beans.
• Both Red 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 Raw Red Kidney Beans as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide inadequate amounts of Omega 6 in 300 calories.