Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Muffins, blueberry, dry mix

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Muffins, blueberry, dry mix	5%	10%	85%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Energy	5.54% 161kcal	20% 581kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	6.65% 6.45g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	7.2% 2.3g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	15.3% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	93% 121g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	89.6% 65g	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	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	12.5% 0.16mg	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	11.4% 45.6μg	26.3% 105μg	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	1.76% 1.6mg	5.07% 4.56mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	19.4% 0.17mg	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	31% 2.5mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	24% 0.55mg	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	30% 210mg	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	63.4% 951mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.2% 155g	1.6% 60g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Muffins, blueberry, dry mix per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Muffins, blueberry, dry mix:

• 7 oz of Muffins, blueberry, dry mix contain 2.2 times more Vitamin B1, 3.5 times more Vitamin B2, 3.8 times more Vitamin B3, 4.3 times more Vitamin B5, 2.3 times more Vitamin B9 and 2.9 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Muffins, blueberry, dry mix provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Canned Red Kidney Beans Solids and Liquids as well as Muffins, blueberry, dry mix have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Muffins, blueberry, dry mix:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.6 times more Calcium, 1.7 times more Copper, 2.3 times more Magnesium, 5.4 times more Potassium, 1.9 times more Zinc and 2.6 times more Water than Muffins, blueberry, dry mix.
• While 7 oz of Muffins, blueberry, dry mix contain 1.3 times more Iron, 2.1 times more Phosphorus, 2.8 times more Selenium and 1.9 times more Sodium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Muffins, blueberry, dry mix contain similar levels of Manganese per seven ounces.
• 7 ounces of Muffins, blueberry, dry mix lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have more Omega 3, 3.1 times more Fiber and 1.5 times more Protein than Muffins, blueberry, dry mix.
• While 7 oz of Muffins, blueberry, dry mix contain 3.6 times more Energy, 9 times more Fat, 9.3 times more Saturated Fat, 15.7 times more Omega 6, 4.1 times more Carbohydrate and 17.7 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6
• 7 ounces of Muffins, blueberry, dry mix provide inadequate amounts of Omega 3