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

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Red Kidney Beans	Recommended Dietary Allowance
Energy	15.5% 450kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.35g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	4.55% 1.45g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	2.66% 0.45g	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	94% 122g	130g per day for Men 19-50 years
Sugars	9.66% 7g	5.75% 4.17g	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	79.4% 30g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	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	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.5% 8.08mg	26% 4.2mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Red Kidney Beans	Recommended Dietary Allowance
Calcium	32.3% 323mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	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	26% 183mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	79.3% 2697mg	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	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	50.3% 5.54mg	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

Nutrient Comparison: Muffins, English, plain, enriched, with ca prop (includes sourdough) VS Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Muffins, English, plain, enriched, with ca prop (includes sourdough) versus 7 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) have 1.9 times more Vitamin B3 and 1.5 times more Vitamin E than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.3 times more Vitamin B1, 2.1 times more Vitamin B5, 7.4 times more Vitamin B6, 4.2 times more Vitamin B9, 2.5 times more Vitamin C and 4.7 times more Vitamin K than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Red Kidney Beans provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin K
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Raw 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, plain, enriched, with ca prop (includes sourdough) vs Red Kidney Beans:

• 7 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) have 2 times more Calcium, 7 times more Selenium and 35.4 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 5.2 times more Copper, 1.7 times more Iron, 5.8 times more Magnesium, 2.2 times more Manganese, 4.4 times more Phosphorus, 12.5 times more Potassium and 2.7 times more Zinc than Muffins, English, plain, enriched, with ca prop (includes sourdough).

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) have 4.8 times more Saturated Fat, 2 times more Omega 6 and 1.7 times more Sugars than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.5 times more Energy, 7.5 times more Omega 3, 1.4 times more Carbohydrate, 4.3 times more Fiber and 2.5 times more Protein than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6