Comparing Nutrients in 5 ounces Muffins, oat bran VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Muffins, oat bran	10%	23%	67%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Muffins, oat bran	California Red Kidney Beans	Recommended Dietary Allowance
Energy	13% 383kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	30.6% 5.2g	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	52.7% 68.5g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	16% 11.7g	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	17.7% 9.92g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Muffins, oat bran	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	31% 0.37mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	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	31.5% 126μg	140% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	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	6.24% 0.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.4% 18.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, oat bran	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	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	74.4% 5.95mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	53% 223mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	162% 3.73mg	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	76% 533mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	21% 719mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	28.3% 15.6μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	37% 557mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	23.7% 2.6mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	1.34% 49.6g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, oat bran VS California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Muffins, oat bran versus 5 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Muffins, oat bran have 1.3 times more Vitamin B5 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 2 times more Vitamin B1, 2.3 times more Vitamin B2, 4.9 times more Vitamin B3, 2.5 times more Vitamin B6, 4.4 times more Vitamin B9 and more Vitamin C than Muffins, oat bran.
• 5 ounces of Muffins, oat bran have insufficient amounts of Vitamin C
• Both Muffins, oat bran as well as Raw 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, oat bran vs California Red Kidney Beans:

• 5 ounces of Muffins, oat bran have 2.6 times more Manganese, 3.4 times more Selenium and 35.7 times more Sodium than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 3.1 times more Calcium, 3.3 times more Copper, 2.2 times more Iron, 2.9 times more Potassium and 1.4 times more Zinc than Muffins, oat bran.
• Both Muffins, oat bran and California Red Kidney Beans contain similar levels of Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Muffins, oat bran have 29.6 times more Fat, 30.2 times more Saturated Fat, 5.5 times more Omega 3 and 67.9 times more Omega 6 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 5.4 times more Fiber and 3.5 times more Protein than Muffins, oat bran.
• Both Muffins, oat bran and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6