Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS English muffins, plain, enriched, without calcium propionate(includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
English muffins, plain, enriched, without calcium propionate(includes sourdough)	13%	7%	80%

Macro Nutrients

	Boiled California Red Kidney Beans	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Energy	8.5% 246kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	9.5% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	70.2% 91g	130g per day for Men 19-50 years
Sugars	NA	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	48.6% 18.5g	14% 5.36g	38g per day for Men 19-50 years
Protein	32.4% 18g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	6.56% 0.085mg	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	36.7% 147μg	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Calcium	13% 131mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	28.4% 0.26mg	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% 5.9mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	31% 0.71mg	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	39% 272mg	37.7% 264mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	61.4% 921mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.26% 83.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS English muffins, plain, enriched, without calcium propionate(includes sourdough) per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of English muffins, plain, enriched, without calcium propionate(includes sourdough) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs English muffins, plain, enriched, without calcium propionate(includes sourdough):

• 7 ounces of Boiled California Red Kidney Beans have 2.4 times more Vitamin B6 than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While 7 oz of English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 3.4 times more Vitamin B1, 4.5 times more Vitamin B2, 7.2 times more Vitamin B3 and 2 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and English muffins, plain, enriched, without calcium propionate(includes sourdough) provide similar amounts of Vitamin B9 per seven ounces.
• Both Boiled California Red Kidney Beans as well as English muffins, plain, enriched, without calcium propionate(includes sourdough) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs English muffins, plain, enriched, without calcium propionate(includes sourdough):

• 7 ounces of Boiled California Red Kidney Beans have 1.3 times more Calcium, 2.2 times more Copper, 2.3 times more Magnesium, 3.2 times more Potassium and 1.2 times more Zinc than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While 7 oz of English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 116 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and English muffins, plain, enriched, without calcium propionate(includes sourdough) contain similar levels of Iron, Manganese and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 3.4 times more Fiber than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While 7 oz of English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 1.9 times more Energy, 2.3 times more Omega 3, 40.7 times more Omega 6 and 2.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and English muffins, plain, enriched, without calcium propionate(includes sourdough) offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6