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

Weight per 500 calories

• Muffins, English, whole-wheat: 246g
• Red Kidney Beans: 148g

Raw Red Kidney Beans have 1.7 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 Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, whole-wheat	16%	9%	75%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Muffins, English, whole-wheat	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	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.94g	2% 0.34g	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	70% 91g	130g per day for Men 19-50 years
Sugars	27.5% 20g	4.3% 3.1g	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	59.3% 22.6g	38g per day for Men 19-50 years
Protein	38.7% 21.7g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, whole-wheat	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	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.5% 8.4mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	45.3% 0.59mg	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	146% 585μg	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	7.4% 6.68mg	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	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.05% 2.46μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, whole-wheat	Red Kidney Beans	Recommended Dietary Allowance
Calcium	65.3% 653mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	71.7% 1.65mg	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	86% 602mg	700mg per day for Men 19-50 years
Potassium	15.2% 517mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	59.8% 897mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	36% 3.94mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	3.04% 113g	0.47% 17.4g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Muffins, English, whole-wheat have 2.7 times more Vitamin B3 and 1.5 times more Vitamin B5 than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 1.5 times more Vitamin B6 and 4.8 times more Vitamin B9 than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• Both Muffins, English, whole-wheat as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Muffins, English, whole-wheat have 5.3 times more Calcium, 2.7 times more Manganese, 20.9 times more Selenium and 50.4 times more Sodium than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 2 times more Copper, 1.6 times more Iron and 3.9 times more Potassium than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Red Kidney Beans contain similar levels of Magnesium, Phosphorus and Zinc per 500 calories.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Muffins, English, whole-wheat have 5.7 times more Omega 6 and 6.4 times more Sugars than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 4.7 times more Omega 3, 1.4 times more Fiber and 1.5 times more Protein than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and 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 Red Kidney Beans provide inadequate amounts of Omega 6