Comparing Nutrients in 100 calories Muffins, English, whole-wheatVS California Red Kidney Beans

Weight per 100 calories

Muffins, English, whole-wheat

49.3g

California Red Kidney Beans

30.3g

Raw California Red Kidney Beans have 1.6 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.

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

Macros Ratio

Protein Fat Carbs

Muffins, English, whole-wheat

16%

75%

California Red Kidney Beans

29%

70%

100 kcal ▼

Macro Nutrients

Muffins, English, whole-wheatvs California Red Kidney Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.07%1.03g

Fat

0.078%0.076g

1.03 gvs0.076 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.51%0.16g

Saturated Fat

0.034%0.011g

0.16 gvs0.011 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.4%0.023g

Omega 3

1.6%0.025g

0.023 gvs0.025 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.3%0.39g

Omega 6

0.096%0.016g

0.39 gvs0.016 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.3%20g

Carbohydrate

14%18g

20 gvs18 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.5%4g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

4 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.7%3.3g

Fiber

20%7.55g

3.3 gvs7.55 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.74%4.33g

Protein

13%7.4g

4.33 gvs7.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Muffins, English, whole-wheatvs California Red Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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12.3%0.15mg

Vitamin B1

13.4%0.16mg

Thiamine

0.15 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.3%0.069mg

Vitamin B2

5.1%0.066mg

Riboflavin

0.069 mgvs0.066 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.5%1.68mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

1.68 mgvs0.62 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.85%0.34mg

Vitamin B5

4.73%0.24mg

Pantothenic acid

0.34 mgvs0.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.18%0.08mg

Vitamin B6

9.25%0.12mg

Pyridoxine

0.08 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.03%24μg

Vitamin B9

30%119μg

Folates and Folic Acid

24 μgvs119 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

1.5%1.36mg

Ascorbic acid

0 mgvs1.36 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.35%0.2mg

Vitamin E

Tocopherols and Tocotrienols

0.2 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.41%0.49μg

Vitamin K

Phytomenadione or phylloquinone

0.49 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Muffins, English, whole-wheatvs California Red Kidney Beans

13%131mg

Calcium

5.9%59mg

131 mgvs59 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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11.6%0.1mg

Copper

37%0.33mg

0.1 mgvs0.33 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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15%1.2mg

Iron

35.4%2.83mg

1.2 mgvs2.83 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.33%35mg

Magnesium

11.5%48.5mg

35 mgvs48.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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38.3%0.88mg

Manganese

13%0.3mg

0.88 mgvs0.3 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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20%139mg

Phosphorus

17.5%123mg

139 mgvs123 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.04%103mg

Potassium

13.3%452mg

103 mgvs452 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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36%20μg

Selenium

1.76%0.97μg

20 μgvs0.97 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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12%179mg

Sodium

0.22%3.33mg

179 mgvs3.33 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.17%0.79mg

Zinc

7.02%0.77mg

0.79 mgvs0.77 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.61%22.5g

Water

0.096%3.56g

22.5 gvs3.56 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Muffins, English, whole-wheat have 2.7 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.5 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin C than Muffins, English, whole-wheat.
Both Muffins, English, whole-wheat and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B2 per 100 kcal.
Both Muffins, English, whole-wheat as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

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

Muffins, English, whole-wheat have 2.2 times more Calcium, 2.9 times more Manganese, 20.5 times more Selenium and 53.8 times more Sodium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 3.2 times more Copper, 2.3 times more Iron, 1.4 times more Magnesium and 4.4 times more Potassium than Muffins, English, whole-wheat.
Both Muffins, English, whole-wheat and Raw California Red Kidney Beans have similar amounts of Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Muffins, English, whole-wheat have 13.7 times more Fat and 23.7 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.3 times more Fiber and 1.7 times more Protein than Muffins, English, whole-wheat.
Both Muffins, English, whole-wheat and Raw California Red Kidney Beans have similar amounts of Energy, Omega 3 and Carbohydrate per 100 kcal.
Both Muffins, English, whole-wheat as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Muffins, English, whole-wheatVS Muffins, blueberry, dry mixCalifornia Red Kidney BeansVS Muffins, blueberry, dry mixMuffins, English, whole-wheatVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Muffins, English, whole-wheatVS California Red Kidney Beans

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: