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

Macros Ratio

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

Macro Nutrients

	Muffins, blueberry, dry mix	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	20% 581kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	6.65% 6.45g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	89% 116g	130g per day for Men 19-50 years
Sugars	89.6% 65g	NA	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	7.3% 2.78g	130% 49.4g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Muffins, blueberry, dry mix	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	60.4% 0.79mg	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	26.3% 105μg	195% 780μg	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	5.07% 4.56mg	9.92% 8.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Muffins, blueberry, dry mix	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	220% 2mg	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	40% 3.2mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	96% 2.2mg	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	62.4% 437mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	63.4% 951mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	1.6% 60g	0.64% 23.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Muffins, blueberry, dry mix versus 7 oz of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Muffins, blueberry, dry mix vs Royal Red Kidney Beans:

• 7 oz of Raw Royal Red Kidney Beans contain 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 Muffins, blueberry, dry mix and Royal Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• Both Muffins, blueberry, dry mix as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Muffins, blueberry, dry mix vs Royal Red Kidney Beans:

• 7 ounces of Muffins, blueberry, dry mix have 36.8 times more Sodium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 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.
• Both Muffins, blueberry, dry mix and Royal Red Kidney Beans 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 Muffins, blueberry, dry mix have 7.2 times more Fat, 17.9 times more Saturated Fat and 13.5 times more Omega 6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain more Omega 3, 17.8 times more Fiber and 7.3 times more Protein than Muffins, blueberry, dry mix.
• Both Muffins, blueberry, dry mix and Royal Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Muffins, blueberry, dry mix provide inadequate amounts of Omega 3
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6