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

Weight per 300 calories

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

Raw Royal 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.

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

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, whole-wheat	16%	9%	75%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Muffins, English, whole-wheat	Royal 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	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.54% 0.49g	0.19% 0.059g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	8.66% 0.14g	1.6g per day for Men 19-50 years
Omega 6	6.84% 1.16g	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	46% 59.7g	41% 53g	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	59.8% 22.7g	38g per day for Men 19-50 years
Protein	23.2% 13g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, whole-wheat	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	37% 0.44mg	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.04mg	12% 1.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.03mg	14.2% 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	89.6% 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	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	39% 392mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	35% 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	45.3% 3.62mg	99% 7.93mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	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	59.5% 417mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	9.13% 310mg	36% 1227mg	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	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	22% 2.43mg	11mg per day for Men 19-50 years
Water	1.83% 67.5g	0.29% 11g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Muffins, English, whole-wheat have 1.2 times more Vitamin B1, 2.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 1.5 times more Vitamin B6 and 4.9 times more Vitamin B9 than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Royal Red Kidney Beans provide similar amounts of Vitamin B2 per 300 calories.
• Both Muffins, English, whole-wheat 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, whole-wheat vs Royal Red Kidney Beans:

• 300 calories of Muffins, English, whole-wheat have 3.3 times more Calcium, 2.6 times more Manganese, 20.4 times more Selenium and 45.4 times more Sodium than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 2.9 times more Copper, 2.2 times more Iron and 4 times more Potassium than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Royal Red Kidney Beans contain similar levels of Magnesium, Phosphorus and Zinc per 300 calories.
• 300 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Muffins, English, whole-wheat have 13.1 times more Omega 6 than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 2 times more Omega 3, 2.3 times more Fiber and 1.8 times more Protein than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Royal Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Muffins, English, whole-wheat provide inadequate amounts of Omega 3
• 300 calories of Royal Red Kidney Beans provide inadequate amounts of Omega 6