Comparing Nutrients in 14 ounces Canned Kidney Beans VS HEALTH VALLEY, FIBER 7 Flakes

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Canned Kidney Beans	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	11.5% 333kcal	48.3% 1401kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	3.24% 1.04g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	239% 310g	130g per day for Men 19-50 years
Sugars	10% 7.34g	109% 79.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 7.34g	NA	g per day for Men 19-50 years
Fiber	45% 17g	147% 56g	38g per day for Men 19-50 years
Protein	37% 20.7g	102% 57.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	NA	46.7% 421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	183% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	215% 2.8mg	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	35.7% 143μg	140% 560μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	351% 8.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	18.5% 16.7mg	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	0.53% 0.079mg	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	13.5% 135mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	211% 1.9mg	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	58% 4.64mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	557% 13mg	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	51% 357mg	185% 1298mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	56% 1905mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	137% 75.4μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	53% 794mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	104% 11.5mg	11mg per day for Men 19-50 years
Water	8.37% 310g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs HEALTH VALLEY, FIBER 7 Flakes:

• Canned All Types Kidney Beans have 1.9 times more Vitamin K than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• While Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 4.6 times more Vitamin B1, 11.8 times more Vitamin B2, 17.2 times more Vitamin B3, 5.3 times more Vitamin B5, 9.5 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin B12, 3.5 times more Vitamin C and 49.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Kidney Beans vs HEALTH VALLEY, FIBER 7 Flakes:

• Canned All Types Kidney Beans have 1.5 times more Sodium and 26 times more Water than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• While Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 2.1 times more Calcium, 3.5 times more Copper, 2.2 times more Iron, 5.3 times more Magnesium, 19.2 times more Manganese, 3.6 times more Phosphorus, 2 times more Potassium, 21.1 times more Selenium and 6.3 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans have 2.3 times more Omega 3 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• While Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 4.2 times more Energy, 2.4 times more Fat, 5.4 times more Omega 6, 5.4 times more Carbohydrate, 10.8 times more Sugars, 3.3 times more Fiber and 2.8 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.