Comparing Nutrients in 7 ounces Muffins, English, raisin-cinnamon (includes apple-cinnamon) VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	California Red Kidney Beans	Recommended Dietary Allowance
Energy	16.4% 476kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	3.35% 1.07g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	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	73.4% 95g	91% 119g	130g per day for Men 19-50 years
Sugars	40.4% 29.3g	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	% 0g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	130% 49.4g	38g per day for Men 19-50 years
Protein	28% 15.7g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	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	68% 0.82mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.3mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.41mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	36.7% 147μg	195% 782μg	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	2.87% 2.58mg	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	4.13% 4.96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	22.6% 226mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	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	112% 8.93mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	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	25.8% 181mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	78% 43μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	39.6% 593mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	2.18% 80.6g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, English, raisin-cinnamon (includes apple-cinnamon) VS California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) versus 7 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Muffins, English, raisin-cinnamon (includes apple-cinnamon) vs California Red Kidney Beans:

• 7 ounces of Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 1.8 times more Vitamin B3 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 1.3 times more Vitamin B1, 3.7 times more Vitamin B5, 6 times more Vitamin B6, 5.3 times more Vitamin B9 and 3.5 times more Vitamin C than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) and California Red Kidney Beans provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin C
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) as well as Raw California 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, raisin-cinnamon (includes apple-cinnamon) vs California Red Kidney Beans:

• 7 ounces of Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 6.8 times more Selenium and 27.2 times more Sodium than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 1.7 times more Calcium, 6.9 times more Copper, 2.1 times more Iron, 7 times more Magnesium, 1.7 times more Manganese, 4.5 times more Phosphorus, 8.6 times more Potassium and 2.6 times more Zinc than Muffins, English, raisin-cinnamon (includes apple-cinnamon).

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw California Red Kidney Beans contain 1.4 times more Energy, 2.8 times more Omega 3, 9.6 times more Fiber and 3.1 times more Protein than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) and California Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide inadequate amounts of Omega 3
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.