Comparing Nutrients in 100 grams California Red Kidney Beans VS Muffins, oat bran

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Muffins, oat bran	Recommended Dietary Allowance
Energy	11.4% 330kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	7.63% 7.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	28.6% 0.46g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	21.6% 3.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	37% 48.3g	130g per day for Men 19-50 years
Sugars	NA	11.3% 8.22g	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	65.5% 25g	12% 4.6g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Muffins, oat bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	2.63% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	12.4% 0.16mg	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	99% 394μg	22.3% 89μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.42% 0.01μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5% 4.5mg	0% 0mg	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	NA	4.4% 0.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Muffins, oat bran	Recommended Dietary Allowance
Calcium	19.5% 195mg	6.3% 63mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	36.7% 0.33mg	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	117% 9.35mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	37.4% 157mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	114% 2.63mg	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	58% 405mg	53.7% 376mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	26.2% 393mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	16.7% 1.84mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.95% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Muffins, oat bran per 100 g

Compare the macro and micronutrient content in 100 g of California Red Kidney Beans versus 100 g of Muffins, oat bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Muffins, oat bran:

• 100 grams of California Red Kidney Beans have 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.
• While 100 g of Muffins, oat bran contain 1.3 times more Vitamin B5 than Raw California Red Kidney Beans.
• 100 grams of Muffins, oat bran have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Muffins, oat bran have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for California Red Kidney Beans vs Muffins, oat bran:

• 100 grams of California Red Kidney Beans have 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.
• While 100 g of Muffins, oat bran contain 2.6 times more Manganese, 3.4 times more Selenium and 35.7 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Muffins, oat bran contain similar levels of Magnesium and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of California Red Kidney Beans have 1.2 times more Energy, 1.2 times more Carbohydrate, 5.4 times more Fiber and 3.5 times more Protein than Muffins, oat bran.
• While 100 g of Muffins, oat bran contain 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 Raw California Red Kidney Beans.
• 100 grams of California Red Kidney Beans provide inadequate amounts of Omega 6