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

Weight per 500 calories

• Muffins, English, whole-wheat: 246g
• Boiled Red Kidney Beans: 394g

Muffins, English, whole-wheat have 1.6 times more energy per 100g than Boiled Red Kidney Beans. It has above average energy density when compared to other foods. Boiled Red Kidney Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, whole-wheat	16%	9%	75%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Muffins, English, whole-wheat	Boiled 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	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.94g	2.48% 0.42g	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% 89.8g	130g per day for Men 19-50 years
Sugars	27.5% 20g	1.74% 1.26g	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	76.7% 29g	38g per day for Men 19-50 years
Protein	38.7% 21.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, whole-wheat	Boiled 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	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.5% 8.4mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	36.3% 0.47mg	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	128% 512μg	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	5.25% 4.72mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.05% 2.46μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, whole-wheat	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	65.3% 653mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	106% 0.95mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	81.7% 1.88mg	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	80% 559mg	700mg per day for Men 19-50 years
Potassium	15.2% 517mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	59.8% 897mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	36% 3.94mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	3.04% 113g	7.12% 264g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Muffins, English, whole-wheat have 1.5 times more Vitamin B2, 3.7 times more Vitamin B3 and 2 times more Vitamin B5 than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 4.2 times more Vitamin B9 and 13.4 times more Vitamin K than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B6 per 500 calories.
• 500 calories of Muffins, English, whole-wheat have insufficient amounts of Vitamin K
• Both Muffins, English, whole-wheat as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

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

• 500 calories of Muffins, English, whole-wheat have 5.9 times more Calcium, 2.3 times more Manganese, 1.2 times more Phosphorus, 21 times more Selenium and 113.9 times more Sodium than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 1.8 times more Copper, 1.9 times more Iron and 3.1 times more Potassium than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Boiled Red Kidney Beans contain similar levels of Magnesium and Zinc per 500 calories.
• 500 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Muffins, English, whole-wheat have 4.6 times more Omega 6 and 15.8 times more Sugars than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 5.8 times more Omega 3, 1.8 times more Fiber and 1.6 times more Protein than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Boiled Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Muffins, English, whole-wheat provide inadequate amounts of Omega 3
• 500 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6