Comparing Nutrients in 7 ounces Muffins, English, mixed-grain (includes granola) VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, mixed-grain (includes granola)	15%	7%	78%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Muffins, English, mixed-grain (includes granola)	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	16% 466kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.05g	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	70.7% 92g	89% 116g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	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	14.6% 5.56g	130% 49.4g	38g per day for Men 19-50 years
Protein	32.2% 18g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, mixed-grain (includes granola)	Royal 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	71% 0.85mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.8% 0.62mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.4% 7.1mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	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	39.7% 159μg	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	0% 0mg	9.92% 8.93mg	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% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, mixed-grain (includes granola)	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	39% 389mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	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	75% 6mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	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	23% 161mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	92% 50.6μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	25% 2.76mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	2.16% 79.8g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, English, mixed-grain (includes granola) VS Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Muffins, English, mixed-grain (includes granola) 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, English, mixed-grain (includes granola) vs Royal Red Kidney Beans:

• 7 ounces of Muffins, English, mixed-grain (includes granola) have 1.3 times more Vitamin B2 and 1.7 times more Vitamin B3 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.9 times more Vitamin B5, 10.4 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin C than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, mixed-grain (includes granola) and Royal Red Kidney Beans provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin C
• Both Muffins, English, mixed-grain (includes granola) as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Muffins, English, mixed-grain (includes granola) vs Royal Red Kidney Beans:

• 7 ounces of Muffins, English, mixed-grain (includes granola) have 1.5 times more Calcium, 8 times more Selenium and 22.9 times more Sodium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 4.1 times more Copper, 2.9 times more Iron, 3.4 times more Magnesium, 1.8 times more Manganese, 5 times more Phosphorus, 8.6 times more Potassium and 1.9 times more Zinc than Muffins, English, mixed-grain (includes granola).

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Muffins, English, mixed-grain (includes granola) have 5.5 times more Omega 6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.4 times more Energy, 5.2 times more Omega 3, 1.3 times more Carbohydrate, 8.9 times more Fiber and 2.8 times more Protein than Muffins, English, mixed-grain (includes granola).
• 7 ounces of Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6