Comparing Nutrients in 100 calories Muffins, English, whole-wheat VS Red Kidney Beans

Weight per 100 calories

• Muffins, English, whole-wheat: 49.3g
• Red Kidney Beans: 29.7g

Raw Red Kidney Beans have 1.7 times more energy per unit of mass than Muffins, English, whole-wheat, which is high in comparison to other foods. Muffins, English, whole-wheat having above average energy density.

Discover which food has more nutrients per 100 calories - Muffins, English, whole-wheat or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, whole-wheat	16%	9%	75%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Muffins, English, whole-wheat	Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.03g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	14% 18g	130g per day for Men 19-50 years
Sugars	5.5% 4g	0.86% 0.62g	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	8.7% 3.3g	12% 4.5g	38g per day for Men 19-50 years
Protein	7.74% 4.33g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, whole-wheat	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	12.3% 0.15mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	3.9% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.85% 0.34mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.18% 0.08mg	9.06% 0.12mg	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	6.03% 24μg	29.2% 117μg	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	1.5% 1.34mg	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	1.35% 0.2mg	0.42% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.41% 0.49μg	1.4% 1.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, whole-wheat	Red Kidney Beans	Recommended Dietary Allowance
Calcium	13% 131mg	2.46% 24.6mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.016% 0.65μg	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	15% 1.2mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	8.33% 35mg	9.75% 41mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	14.3% 0.33mg	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	20% 139mg	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	3.04% 103mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	1.73% 0.95μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	0.24% 3.56mg	1500mg per day for Men 19-50 years
Zinc	7.17% 0.79mg	7.53% 0.83mg	11mg per day for Men 19-50 years
Water	0.61% 22.5g	0.094% 3.5g	3700g per day for Men 19-50 years

Muffins, English, Whole-wheat VS Red Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Muffins, English, whole-wheat or Red Kidney Beans?

Lets compare vitamin content per 100 calories of Muffins, English, whole-wheat vs Red Kidney Beans:

• 100 calories of Muffins, English, whole-wheat have 2.7 times more Vitamin B3 and 1.5 times more Vitamin B5 than Red Kidney Beans.
• While 100 kcal of Raw Red Kidney Beans contain 1.5 times more Vitamin B6 and 4.8 times more Vitamin B9 than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B2 per 100 calories.
• Both Muffins, English, whole-wheat as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Muffins, English, whole-wheat vs Red Kidney Beans:

• 100 calories of Muffins, English, whole-wheat have 5.3 times more Calcium, 2.7 times more Manganese, 20.9 times more Selenium and 50.4 times more Sodium than Red Kidney Beans.
• While 100 kcal of Raw Red Kidney Beans contain 2 times more Copper, 1.6 times more Iron and 3.9 times more Potassium than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Red Kidney Beans contain similar levels of Magnesium, Phosphorus and Zinc per 100 calories.
• 100 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Muffins, English, whole-wheat have 5.7 times more Omega 6 and 6.4 times more Sugars than Red Kidney Beans.
• While 100 kcal of Raw Red Kidney Beans contain 4.7 times more Omega 3, 1.4 times more Fiber and 1.5 times more Protein than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Muffins, English, whole-wheat provide inadequate amounts of Omega 3
• 100 calories of Red Kidney Beans provide inadequate amounts of Omega 6