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

Macros Ratio

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

Macro Nutrients

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	11% 322kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	3.25% 1.04g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.74% 0.64g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.6g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	1.35% 0.98g	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	% 0.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	34.7% 13g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Boiled 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	56.3% 0.68mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.35mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	11.3% 0.15mg	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	33.3% 133μg	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.36% 0.057μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.83% 2.55mg	1.9% 1.7mg	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	2.93% 0.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	23% 231mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	45.5% 0.41mg	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	71% 5.67mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	19.6% 0.45mg	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	18.6% 130mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	4.54% 155mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	40% 602mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.67% 61.7g	2.56% 95g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) have 3.7 times more Vitamin B1, 4 times more Vitamin B2, 7.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.9 times more Vitamin B6 than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) have 2.5 times more Calcium, 1.3 times more Iron, 1.6 times more Manganese, 18.7 times more Selenium, 106.3 times more Sodium and 1.2 times more Zinc than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2.1 times more Copper, 2 times more Magnesium, 1.5 times more Phosphorus and 3.8 times more Potassium than Muffins, English, plain, enriched, with ca prop (includes sourdough).

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) have 1.8 times more Energy, 52.4 times more Saturated Fat, 1.5 times more Omega 3, 22.5 times more Omega 6 and 2 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2.7 times more Fiber than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Boiled California Red Kidney Beans offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6