Comparing Nutrients in 7 ounces California Red Kidney Beans VS Muffins, wheat bran, dry mix

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Muffins, wheat bran, dry mix	7%	25%	68%

Macro Nutrients

	California Red Kidney Beans	Muffins, wheat bran, dry mix	Recommended Dietary Allowance
Energy	22.6% 655kcal	27% 786kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	18.2% 5.83g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	21% 3.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	111% 145g	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	130% 49.4g	NA	38g per day for Men 19-50 years
Protein	86.4% 48.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Muffins, wheat bran, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	62% 9.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	43% 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	195% 782μg	42% 169μg	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	9.92% 8.93mg	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

	California Red Kidney Beans	Muffins, wheat bran, dry mix	Recommended Dietary Allowance
Calcium	38.7% 387mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	44% 0.4mg	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	232% 18.6mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	230% 5.3mg	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	115% 804mg	136% 953mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	93% 1389mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.26% 9.53g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Muffins, wheat bran, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Muffins, wheat bran, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Muffins, wheat bran, dry mix:

• 7 ounces of California Red Kidney Beans have 1.5 times more Vitamin B1, 1.4 times more Vitamin B6, 4.6 times more Vitamin B9 and more Vitamin C than Muffins, wheat bran, dry mix.
• While 7 oz of Muffins, wheat bran, dry mix contain 1.3 times more Vitamin B2 and 2.4 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Muffins, wheat bran, dry mix provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Muffins, wheat bran, dry mix have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Muffins, wheat bran, dry mix have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Muffins, wheat bran, dry mix:

• 7 ounces of California Red Kidney Beans have 5.4 times more Calcium, 5.5 times more Copper, 2.6 times more Iron, 1.8 times more Magnesium, 7.5 times more Potassium and 1.7 times more Zinc than Muffins, wheat bran, dry mix.
• While 7 oz of Muffins, wheat bran, dry mix contain 2.7 times more Manganese, 5.6 times more Selenium and 63.6 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Muffins, wheat bran, dry mix contain similar levels of Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 3.4 times more Protein than Muffins, wheat bran, dry mix.
• While 7 oz of Muffins, wheat bran, dry mix contain 48 times more Fat, 81.6 times more Saturated Fat, 1.3 times more Omega 3 and 33.2 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Muffins, wheat bran, dry mix offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6