Comparing Nutrients in 7 ounces Navy Beans VS Muffins, English, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Muffins, English, whole-wheat	16%	9%	75%

Macro Nutrients

	Navy Beans	Muffins, English, whole-wheat	Recommended Dietary Allowance
Energy	23% 669kcal	14% 403kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	66.7% 1.07g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	9.2% 1.56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	61.7% 80g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	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	% 0.42g	NA	g per day for Men 19-50 years
Sucrose	% 6.6g	NA	g per day for Men 19-50 years
Fiber	80% 30.4g	35% 13.3g	38g per day for Men 19-50 years
Protein	79% 44.3g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Navy 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	128% 1.54mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	42.3% 6.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.48mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.3% 0.85mg	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	181% 722μg	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	NA	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	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Muffins, English, whole-wheat	Recommended Dietary Allowance
Calcium	29% 292mg	52.6% 526mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	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	136% 11mg	60.8% 4.86mg	8mg per day for Men 19-50 years
Magnesium	82.7% 347mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	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	115% 808mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	69% 2352mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	145% 80μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	48% 722mg	1500mg per day for Men 19-50 years
Zinc	66% 7.24mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	0.65% 24g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Navy Beans VS Muffins, English, whole-wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Navy 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 Navy Beans vs Muffins, English, whole-wheat:

• 7 ounces of Navy Beans have 2.6 times more Vitamin B1, 2.6 times more Vitamin B6, 7.4 times more Vitamin B9 and 2.5 times more Vitamin K than Muffins, English, whole-wheat.
• While 7 oz of Muffins, English, whole-wheat contain 1.6 times more Vitamin B3 and 20.5 times more Vitamin E than Raw Navy Beans.
• Both Navy Beans and Muffins, English, whole-wheat provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Navy Beans have insufficient amounts of Vitamin E
• 7 ounces of Muffins, English, whole-wheat have insufficient amounts of Vitamin K
• Both Raw Navy Beans as well as Muffins, English, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navy Beans vs Muffins, English, whole-wheat:

• 7 ounces of Navy Beans have 3.9 times more Copper, 2.2 times more Iron, 2.5 times more Magnesium, 1.4 times more Phosphorus, 5.6 times more Potassium and 2.3 times more Zinc than Muffins, English, whole-wheat.
• While 7 oz of Muffins, English, whole-wheat contain 1.8 times more Calcium, 1.3 times more Manganese, 3.7 times more Selenium and 72.8 times more Sodium than Raw Navy Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navy Beans have 1.7 times more Energy, 11.7 times more Omega 3, 1.5 times more Carbohydrate, 2.3 times more Fiber and 2.5 times more Protein than Muffins, English, whole-wheat.
• While 7 oz of Muffins, English, whole-wheat contain 1.4 times more Fat, 2.3 times more Omega 6 and 2.1 times more Sugars than Raw Navy Beans.
• 7 ounces of Navy Beans provide inadequate amounts of Omega 6