Comparing Nutrients in 7 ounces Muffins, English, whole-wheat VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, whole-wheat	16%	9%	75%
Navy Beans	26%	4%	70%

Macro Nutrients

	Muffins, English, whole-wheat	Navy Beans	Recommended Dietary Allowance
Energy	14% 403kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	66.7% 1.07g	1.6g per day for Men 19-50 years
Omega 6	9.2% 1.56g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	93% 121g	130g per day for Men 19-50 years
Sugars	22% 16g	10.6% 7.7g	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	0% 0g	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	% 0.42g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	35% 13.3g	80% 30.4g	38g per day for Men 19-50 years
Protein	31% 17.5g	79% 44.3g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, whole-wheat	Navy Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	65.3% 0.85mg	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	24.3% 97μg	181% 722μg	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	0% 0mg	NA	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	5.42% 0.81mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, whole-wheat	Navy Beans	Recommended Dietary Allowance
Calcium	52.6% 526mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	184% 1.66mg	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	60.8% 4.86mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	82.7% 347mg	420mg per day for Men 19-50 years
Manganese	154% 3.55mg	122% 2.8mg	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	80% 560mg	115% 808mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	69% 2352mg	3400mg per day for Men 19-50 years
Selenium	145% 80μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	48% 722mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	66% 7.24mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, English, whole-wheat VS Navy Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Muffins, English, whole-wheat versus 7 oz of Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Muffins, English, whole-wheat vs Navy Beans:

• 7 ounces of Muffins, English, whole-wheat have 1.6 times more Vitamin B3 and 20.5 times more Vitamin E than Navy Beans.
• While 7 oz of Raw Navy Beans contain 2.6 times more Vitamin B1, 2.6 times more Vitamin B6, 7.4 times more Vitamin B9 and 2.5 times more Vitamin K than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Navy Beans provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Muffins, English, whole-wheat have insufficient amounts of Vitamin K
• 7 ounces of Navy Beans have insufficient amounts of Vitamin E
• Both Muffins, English, whole-wheat as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Muffins, English, whole-wheat vs Navy Beans:

• 7 ounces of Muffins, English, whole-wheat have 1.8 times more Calcium, 1.3 times more Manganese, 3.7 times more Selenium and 72.8 times more Sodium than Navy Beans.
• While 7 oz of Raw Navy Beans contain 3.9 times more Copper, 2.2 times more Iron, 2.5 times more Magnesium, 1.4 times more Phosphorus, 5.6 times more Potassium and 2.3 times more Zinc than Muffins, English, whole-wheat.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Muffins, English, whole-wheat have 1.4 times more Fat, 2.3 times more Omega 6 and 2.1 times more Sugars than Navy Beans.
• While 7 oz of Raw Navy Beans contain 1.7 times more Energy, 11.7 times more Omega 3, 1.5 times more Carbohydrate, 2.3 times more Fiber and 2.5 times more Protein than Muffins, English, whole-wheat.
• 7 ounces of Navy Beans provide inadequate amounts of Omega 6