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Comparing Nutrients in 7 ounces Muffins, English, whole-wheatVS Boiled California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Muffins, English, whole-wheat
16%
9%
75%
Boiled California Red Kidney Beans
29%
1%
70%
7 oz ▼

Macro Nutrients

14%403kcal
Energy
8.5%246kcal
403 kcalvs246 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.3%4.17g
Fat
0.18%0.18g
4.17 gvs0.18 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.07%0.66g
Saturated Fat
0.087%0.028g
0.66 gvs0.028 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.7%0.091g
Omega 3
3.97%0.064g
0.091 gvs0.064 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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9.2%1.56g
Omega 6
0.23%0.04g
1.56 gvs0.04 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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61.7%80g
Carbohydrate
34.2%44.5g
80 gvs44.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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22%16g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
16 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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35%13.3g
Fiber
48.6%18.5g
13.3 gvs18.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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31%17.5g
Protein
32.4%18g
17.5 gvs18 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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49.6%0.6mg
Vitamin B1
21.3%0.26mg
Thiamine
0.6 mgvs0.26 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21.4%0.28mg
Vitamin B2
9.46%0.12mg
Riboflavin
0.28 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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42.3%6.77mg
Vitamin B3
6.7%1.07mg
Niacin, nicotinic acid, niacinamide
6.77 mgvs1.07 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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27.6%1.38mg
Vitamin B5
8.7%0.43mg
Pantothenic acid
1.38 mgvs0.43 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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25%0.32mg
Vitamin B6
16%0.21mg
Pyridoxine
0.32 mgvs0.21 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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24.3%97μg
Vitamin B9
36.7%147μg
Folates and Folic Acid
97 μgvs147 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
2.65%2.4mg
Ascorbic acid
0 mgvs2.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.42%0.81mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.81 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.65%2μg
Vitamin K
NA
Phytomenadione or phylloquinone
2 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

52.6%526mg
Calcium
13%131mg
526 mgvs131 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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46.7%0.42mg
Copper
63.7%0.57mg
0.42 mgvs0.57 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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60.8%4.86mg
Iron
74%5.9mg
4.86 mgvs5.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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33.5%141mg
Magnesium
22.7%95mg
141 mgvs95 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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154%3.55mg
Manganese
27.4%0.63mg
3.55 mgvs0.63 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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80%560mg
Phosphorus
39%272mg
560 mgvs272 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12.3%417mg
Potassium
24.5%831mg
417 mgvs831 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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145%80μg
Selenium
4.33%2.4μg
80 μgvs2.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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48%722mg
Sodium
0.53%7.94mg
722 mgvs7.94 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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29%3.18mg
Zinc
15.5%1.7mg
3.18 mgvs1.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.45%91g
Water
3.6%133g
91 gvs133 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Muffins, English, whole-wheat vs Boiled California Red Kidney Beans:
Comparing minerals per 7 ounces for Muffins, English, whole-wheat vs Boiled California Red Kidney Beans:
Comparison of macro-nutrients per 7 ounces:



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