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Compare Nutrients in 100 grams English muffins, whole grain whiteVS Boiled Kidney Beans

Macros Ratio

ProteinsFatsCarbs

English muffins, whole grain white
11%
6%
83%
Boiled Kidney Beans
27%
4%
69%

Vitamins

100gRDA for Men 19-30 years
English muffins, whole grain whiteBoiled Kidney Beans
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
22%
13%
0.263 mg0.16 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
13.8%
4.46%
0.179 mg0.058 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
13%
3.6%
2.105 mg0.578 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
4.3%
9.23%
0.056 mg0.12 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
1.33%
0 mg1.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
1.67%
0.2%
0.25 mg0.03 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
1.9%
7%
2.3 μg8.4 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
17.5%
32.5%
70 μg130 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
English muffins, whole grain whiteBoiled Kidney Beans
Calcium
14%
3.5%
140 mg35 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
18%
24%
0.164 mg0.216 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
31.6%
27.8%
2.53 mg2.22 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
8.25%
10.5%
33 mg42 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
NA
18.7%
NA mg0.43 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
18%
19.7%
127 mg138 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
2.77%
8.6%
130 mg405 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
31%
2%
17.3 μg1.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
25.7%
0.07%
386 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
8.8%
9.1%
0.97 mg1 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of English muffins, whole grain white vs Boiled Kidney Beans:
English muffins, whole grain white have 1.6 times more Thiamine, 3.1 times more Vitamin B2, 3.6 times more Vitamin B3 and 8.3 times more Vitamin E than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 2.1 times more Vitamin B6, 3.7 times more Vitamin K and 1.9 times more Folate than English muffins, whole grain white.

Comparing minerals per 100 grams for English muffins, whole grain white vs Boiled Kidney Beans:
English muffins, whole grain white have 4 times more Calcium, 15.7 times more Selenium and 386 times more Sodium than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.3 times more Copper, 1.3 times more Magnesium and 3.1 times more Potassium than English muffins, whole grain white. Both English muffins, whole grain white and Boiled All Types Kidney Beans have similar amounts of Iron, Phosphorus and Zinc per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
English muffins, whole grain whiteBoiled Kidney Beans
Fat
1.8%
0.52%
1.75 g0.5 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
12.5%
15%
7.02 g8.67 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
38.6%
17.5%
50.17 g22.8 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
8.45%
4.38%
245 kcal127 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
2.4%
0.44%
1.75 g0.32 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
9.2%
17%
3.5 g6.4 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0%
0.23%
0 g0.073 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0%
10.6%
0 g0.17 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0%
0.64%
0 g0.108 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
1.07%
1.8%
39.48 g66.94 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
English muffins, whole grain white have 3.5 times more Fat, 2.2 times more Carbohydrate, 1.9 times more Energy and 5.5 times more Sugars than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.8 times more Fiber and 1.7 times more Water than English muffins, whole grain white. Both English muffins, whole grain white and Boiled All Types Kidney Beans have similar amounts of Protein per 100g.