Comparing Nutrients in 7 ounces Canned Kidney Beans VS Muffins, English, raisin-cinnamon (includes apple-cinnamon)

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%

Macro Nutrients

	Canned Kidney Beans	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Energy	5.75% 167kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	3.35% 1.07g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	73.4% 95g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	40.4% 29.3g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	% 0g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	45.5% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	8.3% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	10% 0.13mg	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	18% 71.4μg	36.7% 147μg	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	2.65% 2.4mg	2.87% 2.58mg	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	0.26% 0.04mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	35.3% 0.32mg	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	29% 2.32mg	112% 8.93mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	49.6% 1.14mg	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	25.5% 179mg	25.8% 181mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	78% 43μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	39.6% 593mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	4.2% 155g	2.18% 80.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• Canned All Types Kidney Beans have 1.6 times more Vitamin K than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 3.6 times more Vitamin B1, 4.2 times more Vitamin B2, 8.9 times more Vitamin B3, 1.5 times more Vitamin B5, 2.1 times more Vitamin B9 and 15.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Muffins, English, raisin-cinnamon (includes apple-cinnamon) have similar amounts of Vitamin B6 and Vitamin C per 7 oz.
• Both Canned All Types Kidney Beans as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• Canned All Types Kidney Beans have 1.4 times more Potassium and 1.9 times more Water than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 3.4 times more Calcium, 3.8 times more Iron, 3.4 times more Manganese, 24 times more Selenium and 2.1 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Muffins, English, raisin-cinnamon (includes apple-cinnamon) have similar amounts of Copper, Magnesium, Phosphorus and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 2.7 times more Omega 3 and 1.7 times more Fiber than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 2.9 times more Energy, 3 times more Fat, 3.8 times more Saturated Fat, 2.9 times more Omega 6, 3.3 times more Carbohydrate, 8 times more Sugars and 1.5 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.