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

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, wheat	15%	8%	77%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Muffins, English, wheat	California Red Kidney Beans	Recommended Dietary Allowance
Energy	11% 316kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	2.92% 2.83g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.55% 1.1g	0.45% 0.077g	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	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	3.05% 2.2g	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	17% 6.52g	93% 35.3g	38g per day for Men 19-50 years
Protein	22% 12.3g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, wheat	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	51% 0.61mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.76mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.5% 0.12mg	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, wheat	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	25.2% 252mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	173% 1.56mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.4mg	61.6% 1.4mg	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	82% 574mg	700mg per day for Men 19-50 years
Potassium	7.75% 264mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	75.3% 41.4μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	33.4% 500mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	1.62% 60g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Muffins, English, wheat have 1.3 times more Vitamin B2 and 1.6 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Vitamin B5, 4.6 times more Vitamin B6, 6.2 times more Vitamin B9 and more Vitamin C than Muffins, English, wheat.
• Both Muffins, English, wheat and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 5 oz.
• Both Muffins, English, wheat as well as Raw California Red 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 California Red Kidney Beans:

• Muffins, English, wheat have 9.1 times more Selenium, 32.1 times more Sodium and 3.6 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.4 times more Copper, 3.3 times more Iron, 4.3 times more Magnesium, 3.8 times more Phosphorus, 8 times more Potassium and 2.4 times more Zinc than Muffins, English, wheat.
• Both Muffins, English, wheat and Raw California Red Kidney Beans have similar amounts of Calcium and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Muffins, English, wheat have 8 times more Fat and 14.5 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Energy, 1.8 times more Omega 3, 1.3 times more Carbohydrate, 5.4 times more Fiber and 2.8 times more Protein than Muffins, English, wheat.
• Both Muffins, English, wheat as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.