Comparing Nutrients in 7 ounces Red Kidney Beans VS Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	15%	7%	78%

Macro Nutrients

	Red Kidney Beans	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Energy	23% 669kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	4.13% 4g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	9.7% 1.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	80.4% 104g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	9.5% 6.9g	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	79.4% 30g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	80% 44.7g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Muffins, English, plain, toasted, enriched, with 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	101% 1.2mg	89.5% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	10.2% 0.13mg	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	59% 236μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.92% 8.93mg	3.75% 3.37mg	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	2.78% 0.42mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Calcium	16.5% 165mg	39% 391mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	35.3% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	115% 9.23mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	54.4% 1.25mg	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% 806mg	30.3% 212mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	7.53% 256mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	95% 52μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	63% 947mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	1.77% 65.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough):

• 7 ounces of Red Kidney Beans have 2.3 times more Vitamin B5, 5.9 times more Vitamin B6, 3.3 times more Vitamin B9, 2.6 times more Vitamin C and 4 times more Vitamin K than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While 7 oz of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contain 1.3 times more Vitamin B2, 2.4 times more Vitamin B3, more Vitamin B12 and 1.7 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• 7 ounces of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough):

• 7 ounces of Red Kidney Beans have 4.4 times more Copper, 1.4 times more Iron, 4.9 times more Magnesium, 1.8 times more Manganese, 3.8 times more Phosphorus, 10.5 times more Potassium and 2 times more Zinc than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While 7 oz of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contain 2.4 times more Calcium, 8.2 times more Selenium and 39.8 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 1.2 times more Energy, 4 times more Omega 3, 5.4 times more Fiber and 2.2 times more Protein than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While 7 oz of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contain 1.9 times more Fat, 3.6 times more Omega 6 and 1.7 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6