Comparing Nutrients in 500 calories California Red Kidney Beans VS Muffins, English, mixed-grain (includes granola)

Weight per 500 calories

• California Red Kidney Beans: 152g
• Muffins, English, mixed-grain (includes granola): 213g

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

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Muffins, English, mixed-grain (includes granola)?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Muffins, English, mixed-grain (includes granola)	15%	7%	78%

Macro Nutrients

	California Red Kidney Beans	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	3.86% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	6.65% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	75.8% 99g	130g per day for Men 19-50 years
Sugars	NA	2.38% 1.72g	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	99% 37.7g	15.7% 5.96g	38g per day for Men 19-50 years
Protein	66% 37g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	76.2% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	51.2% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	47.6% 7.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	6.2% 0.081mg	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	149% 597μg	42.6% 170μg	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	7.58% 6.8mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Calcium	29.5% 295mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	57.4% 0.52mg	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	177% 14mg	80.3% 6.43mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	20.8% 87.2mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	56% 1.3mg	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	87.7% 614mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	99% 54.3μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	42.3% 634mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	27% 2.96mg	11mg per day for Men 19-50 years
Water	0.48% 18g	2.3% 85.5g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Muffins, English, Mixed-grain (includes Granola) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Muffins, English, mixed-grain (includes granola)?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Muffins, English, mixed-grain (includes granola):

• 500 calories of California Red Kidney Beans have 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).
• While 500 kcal of Muffins, English, mixed-grain (includes granola) contain 2 times more Vitamin B2 and 2.4 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Muffins, English, mixed-grain (includes granola) provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin B6
• Both Raw California Red Kidney Beans as well as Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Muffins, English, mixed-grain (includes granola):

• 500 calories of California Red Kidney Beans have 3.2 times more Copper, 2.2 times more Iron, 2.8 times more Magnesium, 3.6 times more Phosphorus, 6.8 times more Potassium and 1.3 times more Zinc than Muffins, English, mixed-grain (includes granola).
• While 500 kcal of Muffins, English, mixed-grain (includes granola) contain 1.4 times more Calcium, 11.2 times more Selenium and 38 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Muffins, English, mixed-grain (includes granola) contain similar levels of Manganese per 500 calories.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Muffins, English, mixed-grain (includes granola) lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 6.3 times more Fiber and 1.9 times more Protein than Muffins, English, mixed-grain (includes granola).
• Both California Red Kidney Beans and Muffins, English, mixed-grain (includes granola) offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw California Red Kidney Beans as well as Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.