Comparing Nutrients in 300 calories Muffins, English, mixed-grain (includes granola) VS Royal Red Kidney Beans

Weight per 300 calories

• Muffins, English, mixed-grain (includes granola): 128g
• Royal Red Kidney Beans: 91g

Raw Royal Red Kidney Beans have 1.4 times more energy per unit of mass than Muffins, English, mixed-grain (includes granola), which is high in comparison to other foods. Muffins, English, mixed-grain (includes granola) having above average energy density.

Discover which food has more nutrients per 300 calories - Muffins, English, mixed-grain (includes granola) or Royal Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, mixed-grain (includes granola)	15%	7%	78%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Muffins, English, mixed-grain (includes granola)	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.19% 0.059g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	8.66% 0.14g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.5% 59g	41% 53g	130g per day for Men 19-50 years
Sugars	1.43% 1.03g	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	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	9.4% 3.57g	59.8% 22.7g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, mixed-grain (includes granola)	Royal 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	45.7% 0.55mg	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	12% 1.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.73% 0.049mg	27.8% 0.36mg	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	25.5% 102μg	89.6% 358μg	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	0% 0mg	4.56% 4.1mg	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% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, mixed-grain (includes granola)	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	25% 250mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	34.5% 0.31mg	101% 0.91mg	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	48% 3.86mg	99% 7.93mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.3mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	44% 1mg	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	14.8% 103mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	5.86% 199mg	36% 1227mg	3400mg per day for Men 19-50 years
Selenium	59% 32.6μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	25.4% 380mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	22% 2.43mg	11mg per day for Men 19-50 years
Water	1.4% 51.3g	0.29% 11g	3700g per day for Men 19-50 years

Muffins, English, Mixed-grain (includes Granola) VS Royal Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Muffins, English, mixed-grain (includes granola) or Royal Red Kidney Beans?

Lets compare vitamin content per 300 calories of Muffins, English, mixed-grain (includes granola) vs Royal Red Kidney Beans:

• 300 calories of Muffins, English, mixed-grain (includes granola) have 1.5 times more Vitamin B1, 1.8 times more Vitamin B2 and 2.4 times more Vitamin B3 than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 1.4 times more Vitamin B5, 7.4 times more Vitamin B6 and 3.5 times more Vitamin B9 than Muffins, English, mixed-grain (includes granola).
• 300 calories of Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin B6
• Both Muffins, English, mixed-grain (includes granola) as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Muffins, English, mixed-grain (includes granola) vs Royal Red Kidney Beans:

• 300 calories of Muffins, English, mixed-grain (includes granola) have 2.1 times more Calcium, 11.2 times more Selenium and 32.1 times more Sodium than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 2.9 times more Copper, 2.1 times more Iron, 2.4 times more Magnesium, 1.3 times more Manganese, 3.6 times more Phosphorus, 6.2 times more Potassium and 1.4 times more Zinc than Muffins, English, mixed-grain (includes granola).
• 300 calories of Muffins, English, mixed-grain (includes granola) lack sufficient amounts of Potassium
• 300 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Royal Red Kidney Beans contain 3.7 times more Omega 3, 6.4 times more Fiber and 2 times more Protein than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, mixed-grain (includes granola) and Royal Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3
• Both Muffins, English, mixed-grain (includes granola) as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.