Comparing Nutrients in 5 ounces Muffins, English, wheat VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, wheat	15%	8%	77%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Muffins, English, wheat	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	11% 316kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.92% 2.83g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	6.55% 1.1g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.5g	25% 32.3g	130g per day for Men 19-50 years
Sugars	3.05% 2.2g	0.63% 0.45g	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	17% 6.52g	24% 9.07g	38g per day for Men 19-50 years
Protein	22% 12.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, wheat	Boiled 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	51% 0.61mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.76mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.5% 0.12mg	13% 0.17mg	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	22.7% 91μg	46% 184μg	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	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	4.25% 0.64mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, wheat	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	25.2% 252mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	34% 0.31mg	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	51% 4.07mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.4mg	26.5% 0.61mg	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	21.7% 152mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	7.75% 264mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	75.3% 41.4μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	33.4% 500mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	1.62% 60g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Muffins, English, wheat vs Boiled Kidney Beans:

• Muffins, English, wheat have 2.7 times more Vitamin B1, 5 times more Vitamin B2, 5.8 times more Vitamin B3, 2 times more Vitamin B5 and 15 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and 10.5 times more Vitamin K than Muffins, English, wheat.
• Both Muffins, English, wheat as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Muffins, English, wheat vs Boiled Kidney Beans:

• Muffins, English, wheat have 5.1 times more Calcium, 1.3 times more Iron, 2.3 times more Manganese, 26.5 times more Selenium and 353 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Copper, 1.3 times more Phosphorus, 2.2 times more Potassium and 1.6 times more Water than Muffins, English, wheat.
• Both Muffins, English, wheat and Boiled All Types Kidney Beans have similar amounts of Magnesium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Muffins, English, wheat have 1.8 times more Energy, 4 times more Fat, 7.3 times more Omega 6, 2 times more Carbohydrate and 4.9 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.5 times more Omega 3 and 1.4 times more Fiber than Muffins, English, wheat.
• Both Muffins, English, wheat and Boiled All Types Kidney Beans have similar amounts of Protein per 5 oz.
• Both Muffins, English, wheat as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.