Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Muffins, English, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Muffins, English, whole-wheat	16%	9%	75%

Macro Nutrients

	Boiled Red Kidney Beans	Muffins, English, whole-wheat	Recommended Dietary Allowance
Energy	8.7% 252kcal	14% 403kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	9.2% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	61.7% 80g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	22% 16g	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	38.6% 14.7g	35% 13.3g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Muffins, English, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	42.3% 6.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	25% 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	64.5% 258μg	24.3% 97μg	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	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	0.4% 0.06mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Muffins, English, whole-wheat	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	52.6% 526mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	46.7% 0.42mg	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	73% 5.83mg	60.8% 4.86mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	154% 3.55mg	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	40.3% 282mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	145% 80μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	48% 722mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Muffins, English, whole-wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Muffins, English, whole-wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Red Kidney Beans vs Muffins, English, whole-wheat:

• 7 ounces of Boiled Red Kidney Beans have 2.7 times more Vitamin B9 and 8.4 times more Vitamin K than Muffins, English, whole-wheat.
• While 7 oz of Muffins, English, whole-wheat contain 1.9 times more Vitamin B1, 2.4 times more Vitamin B2, 5.9 times more Vitamin B3, 3.2 times more Vitamin B5, 1.4 times more Vitamin B6 and 13.7 times more Vitamin E than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Muffins, English, whole-wheat have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Muffins, English, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Muffins, English, whole-wheat:

• 7 ounces of Boiled Red Kidney Beans have 1.9 times more Potassium than Muffins, English, whole-wheat.
• While 7 oz of Muffins, English, whole-wheat contain 9.5 times more Calcium, 1.6 times more Magnesium, 3.8 times more Manganese, 2 times more Phosphorus, 33.6 times more Selenium, 182 times more Sodium and 1.5 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Muffins, English, whole-wheat contain similar levels of Copper and Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 3.7 times more Omega 3 than Muffins, English, whole-wheat.
• While 7 oz of Muffins, English, whole-wheat contain 1.6 times more Energy, 4.2 times more Fat, 7.4 times more Omega 6, 1.8 times more Carbohydrate and 25.3 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Muffins, English, whole-wheat offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6