Comparing Nutrients in 7 ounces Muffins, English, plain, enriched, with ca prop (includes sourdough) VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	California Red Kidney Beans	Recommended Dietary Allowance
Energy	15.5% 450kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.35g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	4.55% 1.45g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.4% 87.7g	91% 119g	130g per day for Men 19-50 years
Sugars	9.66% 7g	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	1.9% 1.37g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	130% 49.4g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	California 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	79% 0.95mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.5% 8.08mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	60.6% 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	46.6% 187μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.97% 3.57mg	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	4.1% 0.62mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	32.3% 323mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	243% 2.2mg	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	99% 7.94mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	86.3% 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	26% 183mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	81% 44.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	56.2% 843mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	2.34% 86.4g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) vs California Red Kidney Beans:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 2 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.1 times more Vitamin B5, 7.4 times more Vitamin B6, 4.2 times more Vitamin B9 and 2.5 times more Vitamin C than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Muffins, English, plain, enriched, with ca prop (includes sourdough) vs California Red Kidney Beans:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 7 times more Selenium, 38.6 times more Sodium and 3.7 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8.1 times more Copper, 2.3 times more Iron, 6.7 times more Magnesium, 2 times more Manganese, 4.4 times more Phosphorus, 13.7 times more Potassium and 2.4 times more Zinc than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Raw California Red Kidney Beans have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 6.8 times more Fat, 20.4 times more Saturated Fat and 8.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Energy, 1.8 times more Omega 3, 1.4 times more Carbohydrate, 7.1 times more Fiber and 2.7 times more Protein than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.