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

Weight per 500 calories

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

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.

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.33% 5.17g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.94g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.5% 100g	69.7% 91g	130g per day for Men 19-50 years
Sugars	27.5% 20g	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	43.4% 16.5g	99% 37.7g	38g per day for Men 19-50 years
Protein	38.7% 21.7g	66% 37g	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	61.6% 0.74mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.5% 8.4mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	46.3% 0.6mg	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	30% 121μg	149% 597μg	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	7.58% 6.8mg	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	6.73% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.05% 2.46μg	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	65.3% 653mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	185% 1.67mg	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	75.4% 6.03mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	66% 1.5mg	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	99% 695mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	15.2% 517mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	59.8% 897mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	36% 3.94mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	3.04% 113g	0.48% 18g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Muffins, English, whole-wheat have 2.7 times more Vitamin B3 and 1.4 times more Vitamin B5 than California Red Kidney Beans.
• While 500 kcal of Raw California 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 California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• Both Muffins, English, whole-wheat as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of 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 California Red Kidney Beans.
• While 500 kcal of 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 California Red Kidney Beans contain similar levels of Phosphorus and Zinc per 500 calories.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Muffins, English, whole-wheat have 23.7 times more Omega 6 than California Red Kidney Beans.
• While 500 kcal of 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 California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Muffins, English, whole-wheat as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 3 in 500 calories.