Comparing Nutrients in 7 ounces Muffins, oat bran VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Muffins, oat bran	10%	23%	67%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Muffins, oat bran	California Red Kidney Beans	Recommended Dietary Allowance
Energy	18.5% 536kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	6.74% 2.16g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	42.8% 7.27g	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	73.7% 96g	91% 119g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	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	NA	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	130% 49.4g	38g per day for Men 19-50 years
Protein	25% 14g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Muffins, oat bran	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	43.3% 0.52mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	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	44% 177μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	8.73% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 25.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, oat bran	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	12.5% 125mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	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	104% 8.33mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	74% 312mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	227% 5.2mg	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	107% 746mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	29.6% 1006mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	52% 780mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	1.88% 69.5g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, oat bran VS California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Muffins, oat bran 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, oat bran vs California Red Kidney Beans:

• 7 ounces of Muffins, oat bran have 1.3 times more Vitamin B5 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 2 times more Vitamin B1, 2.3 times more Vitamin B2, 4.9 times more Vitamin B3, 2.5 times more Vitamin B6, 4.4 times more Vitamin B9 and more Vitamin C than Muffins, oat bran.
• 7 ounces of Muffins, oat bran have insufficient amounts of Vitamin C
• Both Muffins, oat bran 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, oat bran vs California Red Kidney Beans:

• 7 ounces of Muffins, oat bran have 2.6 times more Manganese, 3.4 times more Selenium and 35.7 times more Sodium than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 3.1 times more Calcium, 3.3 times more Copper, 2.2 times more Iron, 2.9 times more Potassium and 1.4 times more Zinc than Muffins, oat bran.
• Both Muffins, oat bran and California Red Kidney Beans contain similar levels of Magnesium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Muffins, oat bran have 29.6 times more Fat, 30.2 times more Saturated Fat, 5.5 times more Omega 3 and 67.9 times more Omega 6 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 5.4 times more Fiber and 3.5 times more Protein than Muffins, oat bran.
• Both Muffins, oat bran and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6