Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS English muffins, plain, unenriched, with calcium propionate (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
English muffins, plain, unenriched, with calcium propionate (includes sourdough)	13%	7%	80%

Macro Nutrients

	Boiled California Red Kidney Beans	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Energy	6.06% 176kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	6.78% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	50% 65.2g	130g per day for Men 19-50 years
Sugars	NA	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	34.7% 13g	10% 3.83g	38g per day for Men 19-50 years
Protein	23% 13g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	21.4% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	4.7% 0.061mg	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	26.2% 105μg	13% 52.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Calcium	9.36% 94mg	24.7% 247mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	20.3% 0.18mg	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	53% 4.22mg	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	22% 0.51mg	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	27.7% 194mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	44% 658mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.6% 59.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS English muffins, plain, unenriched, with calcium propionate (includes sourdough) per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of English muffins, plain, unenriched, with calcium propionate (includes sourdough) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs English muffins, plain, unenriched, with calcium propionate (includes sourdough):

• 5 ounces of Boiled California Red Kidney Beans have 2.4 times more Vitamin B6 and 2 times more Vitamin B9 than English muffins, plain, unenriched, with calcium propionate (includes sourdough).
• While 5 oz of English muffins, plain, unenriched, with calcium propionate (includes sourdough) contain 1.4 times more Vitamin B1, 2.5 times more Vitamin B2, 2.9 times more Vitamin B3 and 2 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as English muffins, plain, unenriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs English muffins, plain, unenriched, with calcium propionate (includes sourdough):

• 5 ounces of Boiled California Red Kidney Beans have 2.2 times more Copper, 3.3 times more Iron, 2.3 times more Magnesium, 3.2 times more Potassium and 1.2 times more Zinc than English muffins, plain, unenriched, with calcium propionate (includes sourdough).
• While 5 oz of English muffins, plain, unenriched, with calcium propionate (includes sourdough) contain 2.6 times more Calcium and 116 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and English muffins, plain, unenriched, with calcium propionate (includes sourdough) contain similar levels of Manganese and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 3.4 times more Fiber than English muffins, plain, unenriched, with calcium propionate (includes sourdough).
• While 5 oz of English muffins, plain, unenriched, with calcium propionate (includes sourdough) contain 1.9 times more Energy, 2.3 times more Omega 3, 40.7 times more Omega 6 and 2.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and English muffins, plain, unenriched, with calcium propionate (includes sourdough) offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6