Comparing Nutrients in 500 calories Royal Red Kidney Beans VS Muffins, English, whole-wheat

Weight per 500 calories

• Royal Red Kidney Beans: 152g
• Muffins, English, whole-wheat: 246g

Royal Red Kidney Beans have 1.6 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 500 calories - Royal Red Kidney Beans or Muffins, English, whole-wheat?

Macros Ratio

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

Macro Nutrients

	Royal Red Kidney Beans	Muffins, English, whole-wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.68g	5.33% 5.17g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	11.4% 1.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.6g	76.5% 100g	130g per day for Men 19-50 years
Sugars	NA	27.5% 20g	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	100% 38g	43.4% 16.5g	38g per day for Men 19-50 years
Protein	68.7% 38.5g	38.7% 21.7g	56g per day for Men 19-50 years

Vitamins

	Royal 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	49.4% 0.59mg	61.6% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	52.5% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	31% 0.4mg	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	30% 121μg	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	7.6% 6.84mg	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	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.05% 2.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Muffins, English, whole-wheat	Recommended Dietary Allowance
Calcium	20% 199mg	65.3% 653mg	1000mg per day for Men 19-50 years
Copper	169% 1.5mg	58% 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	165% 13.2mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	73.3% 1.7mg	192% 4.4mg	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	88% 617mg	99% 695mg	700mg per day for Men 19-50 years
Potassium	60% 2046mg	15.2% 517mg	3400mg per day for Men 19-50 years
Selenium	8.84% 4.86μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	59.8% 897mg	1500mg per day for Men 19-50 years
Zinc	36.8% 4.04mg	36% 3.94mg	11mg per day for Men 19-50 years
Water	0.49% 18g	3.04% 113g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS Muffins, English, Whole-wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Royal Red Kidney Beans or Muffins, English, whole-wheat?

Lets compare vitamin content per 500 calories of Royal Red Kidney Beans vs Muffins, English, whole-wheat:

• 500 calories of Royal Red Kidney Beans have 1.5 times more Vitamin B6 and 4.9 times more Vitamin B9 than Muffins, English, whole-wheat.
• While 500 kcal of Muffins, English, whole-wheat contain 2.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Muffins, English, whole-wheat provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• Both Raw Royal Red Kidney Beans as well as Muffins, English, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Royal Red Kidney Beans vs Muffins, English, whole-wheat:

• 500 calories of Royal Red Kidney Beans have 2.9 times more Copper, 2.2 times more Iron and 4 times more Potassium than Muffins, English, whole-wheat.
• While 500 kcal of Muffins, English, whole-wheat contain 3.3 times more Calcium, 2.6 times more Manganese, 20.4 times more Selenium and 45.4 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Muffins, English, whole-wheat contain similar levels of Magnesium, Phosphorus and Zinc per 500 calories.
• 500 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Royal Red Kidney Beans have 2 times more Omega 3, 2.3 times more Fiber and 1.8 times more Protein than Muffins, English, whole-wheat.
• While 500 kcal of Muffins, English, whole-wheat contain 13.1 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Muffins, English, whole-wheat offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Royal Red Kidney Beans provide inadequate amounts of Omega 6
• 500 calories of Muffins, English, whole-wheat provide inadequate amounts of Omega 3