Comparing Nutrients in 5 ounces California Red Kidney Beans VS Muffins, English, plain, enriched, with ca prop (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%

Macro Nutrients

	California Red Kidney Beans	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Energy	16% 468kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	3.25% 1.04g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	3.74% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	48% 62.6g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	1.35% 0.98g	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	% 0.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	93% 35.3g	13% 4.96g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Muffins, English, plain, enriched, with ca prop (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	62.5% 0.75mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	5.9% 0.077mg	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	140% 558μg	33.3% 133μg	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	7.1% 6.38mg	2.83% 2.55mg	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	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Calcium	27.6% 276mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	21.3% 0.19mg	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	166% 13.3mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	31% 0.72mg	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	82% 574mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	4.54% 155mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	40% 602mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	1.67% 61.7g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Muffins, English, plain, enriched, with ca prop (includes sourdough) per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Muffins, English, plain, enriched, with ca prop (includes sourdough) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• 5 ounces of California Red Kidney Beans have 2.1 times more Vitamin B5, 7.4 times more Vitamin B6, 4.2 times more Vitamin B9 and 2.5 times more Vitamin C than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While 5 oz of Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 2 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Muffins, English, plain, enriched, with ca prop (includes sourdough) provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• Both Raw California Red Kidney Beans as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• 5 ounces of California Red Kidney Beans have 8.1 times more Copper, 2.3 times more Iron, 6.7 times more Magnesium, 2 times more Manganese, 4.4 times more Phosphorus, 13.7 times more Potassium and 2.4 times more Zinc than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While 5 oz of Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 7 times more Selenium and 38.6 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Muffins, English, plain, enriched, with ca prop (includes sourdough) contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 1.5 times more Energy, 1.8 times more Omega 3, 1.4 times more Carbohydrate, 7.1 times more Fiber and 2.7 times more Protein than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While 5 oz of Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 20.4 times more Saturated Fat and 8.3 times more Omega 6 than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6