Comparing Nutrients in 7 ounces Royal Red Kidney Beans VS Muffins, blueberry, dry mix

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Muffins, blueberry, dry mix	5%	10%	85%

Macro Nutrients

	Royal Red Kidney Beans	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Energy	22.5% 653kcal	20% 581kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	6.65% 6.45g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	7.2% 2.3g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	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	89% 116g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	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	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	89.8% 50.3g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	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	64.5% 0.77mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	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	195% 780μg	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	9.92% 8.93mg	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	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

	Royal Red Kidney Beans	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Calcium	26% 260mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	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	216% 17.3mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	115% 806mg	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	78.6% 2671mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	63.4% 951mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	1.6% 60g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Muffins, blueberry, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Royal Red Kidney Beans 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 Royal Red Kidney Beans vs Muffins, blueberry, dry mix:

• 7 ounces of Royal Red Kidney Beans have 1.7 times more Vitamin B1, 1.4 times more Vitamin B5, 4.8 times more Vitamin B6, 7.4 times more Vitamin B9 and 2 times more Vitamin C than Muffins, blueberry, dry mix.
• Both Royal Red Kidney Beans and Muffins, blueberry, dry mix provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• Both Raw Royal Red Kidney Beans 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 Royal Red Kidney Beans vs Muffins, blueberry, dry mix:

• 7 ounces of Royal Red Kidney Beans have 7.3 times more Calcium, 11.4 times more Copper, 5.4 times more Iron, 10.6 times more Magnesium, 4 times more Manganese, 1.8 times more Phosphorus, 28 times more Potassium and 8.1 times more Zinc than Muffins, blueberry, dry mix.
• While 7 oz of Muffins, blueberry, dry mix contain 36.8 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Muffins, blueberry, dry mix contain similar levels of Selenium 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 Royal Red Kidney Beans have more Omega 3, 17.8 times more Fiber and 7.3 times more Protein than Muffins, blueberry, dry mix.
• While 7 oz of Muffins, blueberry, dry mix contain 7.2 times more Fat, 17.9 times more Saturated Fat and 13.5 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Muffins, blueberry, dry mix offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Muffins, blueberry, dry mix provide inadequate amounts of Omega 3