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

Weight per 300 calories

• Muffins, English, whole-wheat: 148g
• California Red Kidney Beans: 91g

Raw California Red Kidney Beans have 1.6 times more energy per unit of mass than Muffins, English, whole-wheat, which is high in comparison to other foods. Muffins, English, whole-wheat having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, whole-wheat	16%	9%	75%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Muffins, English, whole-wheat	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	1.54% 0.49g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	6.84% 1.16g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.7g	42% 54.4g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	26% 9.9g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	23.2% 13g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, whole-wheat	California 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	37% 0.44mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.04mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.03mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	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	18% 72.4μg	89.5% 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	4.55% 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	4.04% 0.61mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.23% 1.48μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, whole-wheat	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	39% 392mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	111% 1mg	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	45.3% 3.62mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	39.5% 0.91mg	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	59.5% 417mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	9.13% 310mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	108% 59.6μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	36% 538mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	1.83% 67.5g	0.29% 10.7g	3700g per day for Men 19-50 years

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

• Muffins, English, whole-wheat have 2.7 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin C than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
• Both Muffins, English, whole-wheat as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Muffins, English, whole-wheat vs California Red Kidney Beans:

• Muffins, English, whole-wheat have 2.2 times more Calcium, 2.9 times more Manganese, 20.5 times more Selenium and 53.8 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.2 times more Copper, 2.3 times more Iron, 1.4 times more Magnesium and 4.4 times more Potassium than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Raw California Red Kidney Beans have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Muffins, English, whole-wheat have 13.7 times more Fat and 23.7 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.3 times more Fiber and 1.7 times more Protein than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Raw California Red Kidney Beans have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Muffins, English, whole-wheat as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.