Comparing Nutrients in 7 ounces English muffins, whole grain white VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
English muffins, whole grain white	11%	6%	83%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	English muffins, whole grain white	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	16.8% 486kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.47g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.6% 100g	35% 45.2g	130g per day for Men 19-50 years
Sugars	4.8% 3.47g	0.88% 0.64g	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	18.3% 6.95g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	25% 14g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	English muffins, whole grain white	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.5% 0.52mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	18.3% 0.24mg	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	34.7% 139μg	64.5% 258μg	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	0% 0mg	2.65% 2.4mg	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	3.3% 0.5mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	English muffins, whole grain white	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	27.8% 278mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	53.4% 0.48mg	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	62.8% 5.02mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	NA	41% 0.95mg	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	36% 252mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	62.4% 34.3μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	51% 766mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	2.1% 78.3g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: English muffins, whole grain white VS Boiled Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of English muffins, whole grain white vs Boiled Red Kidney Beans:

• 7 ounces of English muffins, whole grain white have 1.6 times more Vitamin B1, 3.1 times more Vitamin B2 and 3.6 times more Vitamin B3 than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 2.1 times more Vitamin B6, 1.9 times more Vitamin B9 and 3.7 times more Vitamin K than English muffins, whole grain white.
• 7 ounces of English muffins, whole grain white have insufficient amounts of Vitamin K
• Both English muffins, whole grain white as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for English muffins, whole grain white vs Boiled Red Kidney Beans:

• 7 ounces of English muffins, whole grain white have 5 times more Calcium, 14.4 times more Selenium and 193 times more Sodium than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.5 times more Copper, 1.4 times more Magnesium and 3.1 times more Potassium than English muffins, whole grain white.
• Both English muffins, whole grain white and Boiled Red Kidney Beans contain similar levels of Iron, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of English muffins, whole grain white have 1.9 times more Energy, 2.2 times more Carbohydrate and 5.5 times more Sugars than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain more Omega 3 and 2.1 times more Fiber than English muffins, whole grain white.
• Both English muffins, whole grain white and Boiled Red Kidney Beans offer comparable quantities of Protein per seven ounces.
• 7 ounces of English muffins, whole grain white provide inadequate amounts of Omega 3
• Both English muffins, whole grain white as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.