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

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Red Kidney Beans	Recommended Dietary Allowance
Energy	16.4% 476kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	3.35% 1.07g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	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	73.4% 95g	94% 122g	130g per day for Men 19-50 years
Sugars	40.4% 29.3g	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	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	79.4% 30g	38g per day for Men 19-50 years
Protein	28% 15.7g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	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	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.3mg	26% 4.2mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Red Kidney Beans	Recommended Dietary Allowance
Calcium	22.6% 226mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	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	112% 8.93mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	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	25.8% 181mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	79.3% 2697mg	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	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	50.3% 5.54mg	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 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 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 Red Kidney Beans:

• 7 ounces of Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 1.7 times more Vitamin B3 and 1.5 times more Vitamin E than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.5 times more Vitamin B1, 3.7 times more Vitamin B5, 6 times more Vitamin B6, 5.3 times more Vitamin B9, 3.5 times more Vitamin C and 2.2 times more Vitamin K than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) and 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
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) 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, raisin-cinnamon (includes apple-cinnamon) vs Red Kidney Beans:

• 7 ounces of Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 1.4 times more Calcium, 6.8 times more Selenium and 24.9 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 4.4 times more Copper, 1.5 times more Iron, 6 times more Magnesium, 1.9 times more Manganese, 4.5 times more Phosphorus, 7.9 times more Potassium and 2.9 times more Zinc than Muffins, English, raisin-cinnamon (includes apple-cinnamon).

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 7 times more Sugars than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.4 times more Energy, 11.9 times more Omega 3, 1.3 times more Carbohydrate, 5.8 times more Fiber and 2.8 times more Protein than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• 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 Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.