Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Muffins, oat bran

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Muffins, oat bran	10%	23%	67%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Muffins, oat bran	Recommended Dietary Allowance
Energy	5.54% 161kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	6.74% 2.16g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	42.8% 7.27g	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	73.7% 96g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	22.5% 16.3g	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	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	24% 9.13g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Muffins, oat bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	24.6% 0.32mg	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	44% 177μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.76% 1.6mg	0% 0mg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	21.5% 25.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Muffins, oat bran	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	72.8% 0.65mg	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	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	74% 312mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	227% 5.2mg	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	107% 746mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	29.6% 1006mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	52% 780mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	4.2% 155g	1.88% 69.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Muffins, oat bran per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Muffins, oat bran 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, oat bran:

• 7 oz of Muffins, oat bran contain 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 7.8 times more Vitamin B5, 2 times more Vitamin B6, 3.9 times more Vitamin B9, 33 times more Vitamin E and 3.2 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Muffins, oat bran provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Muffins, oat bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Muffins, oat bran:

• 7 ounces of Canned Red Kidney Beans with Liquids have 2.2 times more Water than Muffins, oat bran.
• While 7 oz of Muffins, oat bran contain 2.2 times more Calcium, 2.2 times more Copper, 3.4 times more Iron, 5.2 times more Magnesium, 9 times more Manganese, 3.5 times more Phosphorus, 2 times more Potassium, 10 times more Selenium, 1.5 times more Sodium and 3 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Muffins, oat bran contain 3.3 times more Energy, 20.6 times more Fat, 8.7 times more Saturated Fat, 9 times more Omega 3, 44.1 times more Omega 6, 3.3 times more Carbohydrate, 4.4 times more Sugars and 1.3 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Muffins, oat bran offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6