Comparing Nutrients in 300 calories Red Kidney Beans VS Muffins, English, whole-wheat

Weight per 300 calories

• Red Kidney Beans: 89g
• Muffins, English, whole-wheat: 148g

Red Kidney Beans have 1.7 times more energy per 100g than Muffins, English, whole-wheat. It has high energy density when compared to other foods. Muffins, English, whole-wheat having above average energy density.

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Muffins, English, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Muffins, English, whole-wheat	16%	9%	75%

Macro Nutrients

	Red Kidney Beans	Muffins, English, whole-wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	6.84% 1.16g	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% 59.7g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	16.5% 12g	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	35.6% 13.5g	26% 9.9g	38g per day for Men 19-50 years
Protein	36% 20g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Muffins, English, whole-wheat	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	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	31.5% 5.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	20.5% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	18.5% 0.24mg	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	18% 72.4μg	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	0% 0mg	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	4.04% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	1.23% 1.48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Muffins, English, whole-wheat	Recommended Dietary Allowance
Calcium	7.4% 74mg	39% 392mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	35% 0.31mg	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	45.3% 3.62mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	115% 2.65mg	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	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	9.13% 310mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	108% 59.6μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	36% 538mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	1.83% 67.5g	3700g per day for Men 19-50 years

Red Kidney Beans VS Muffins, English, Whole-wheat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Muffins, English, whole-wheat?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Muffins, English, whole-wheat:

• 300 calories of Red Kidney Beans have 1.2 times more Vitamin B1, 1.5 times more Vitamin B6 and 4.8 times more Vitamin B9 than Muffins, English, whole-wheat.
• While 300 kcal of Muffins, English, whole-wheat contain 2.7 times more Vitamin B3 and 1.5 times more Vitamin B5 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Muffins, English, whole-wheat provide similar amounts of Vitamin B2 per 300 calories.
• Both Raw Red Kidney Beans as well as Muffins, English, whole-wheat 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, whole-wheat:

• 300 calories of Red Kidney Beans have 2 times more Copper, 1.6 times more Iron and 3.9 times more Potassium than Muffins, English, whole-wheat.
• While 300 kcal of Muffins, English, whole-wheat contain 5.3 times more Calcium, 2.7 times more Manganese, 20.9 times more Selenium and 50.4 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Muffins, English, whole-wheat contain similar levels of Magnesium, Phosphorus and Zinc 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 4.7 times more Omega 3, 1.4 times more Fiber and 1.5 times more Protein than Muffins, English, whole-wheat.
• While 300 kcal of Muffins, English, whole-wheat contain 5.7 times more Omega 6 and 6.4 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Muffins, English, whole-wheat offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6
• 300 calories of Muffins, English, whole-wheat provide inadequate amounts of Omega 3