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Comparing Nutrients in 14 ounces Boiled Kidney BeansVS POST Bran Flakes

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans
27%
3%
70%
POST Bran Flakes
10%
5%
85%
14 oz ▼

Macro Nutrients

17.4%504kcal
Energy
45%1302kcal
504 kcalvs1302 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.05%2g
Fat
8.6%8.33g
2 gvs8.33 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.91%0.29g
Saturated Fat
4.96%1.6g
0.29 gvs1.6 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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42%0.67g
Omega 3
21.6%0.35g
0.67 gvs0.35 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.52%0.43g
Omega 6
26%4.4g
0.43 gvs4.4 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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69.6%90g
Carbohydrate
246%319g
90 gvs319 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
1.75%1.27g
Sugars
102%74g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.27 gvs74 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

Find Legumes rich in Sucrose
67%25.4g
Fiber
191%72.6g
25.4 gvs72.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
61.4%34.4g
Protein
70%39.3g
34.4 gvs39.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
330%2973μg
RAE, retinol activity equivalents
0 μgvs2973 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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53%0.64mg
Vitamin B1
430%5.16mg
Thiamine
0.64 mgvs5.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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17.7%0.23mg
Vitamin B2
427%5.56mg
Riboflavin
0.23 mgvs5.56 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.3%2.3mg
Vitamin B3
414%66.3mg
Niacin, nicotinic acid, niacinamide
2.3 mgvs66.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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17.5%0.87mg
Vitamin B5
NA
Pantothenic acid
0.87 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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36.6%0.48mg
Vitamin B6
519%6.75mg
Pyridoxine
0.48 mgvs6.75 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
129%516μg
Vitamin B9
662%2647μg
Folates and Folic Acid
516 μgvs2647 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
827%20μg
Cobalamin
0 μgvs20 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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5.3%4.76mg
Vitamin C
0%0mg
Ascorbic acid
4.76 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
88%528IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs528 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.79%0.12mg
Vitamin E
20.4%3.06mg
Tocopherols and Tocotrienols
0.12 mgvs3.06 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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27.8%33.3μg
Vitamin K
4.63%5.56μg
Phytomenadione or phylloquinone
33.3 μgvs5.56 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

14%139mg
Calcium
17.5%175mg
139 mgvs175 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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95%0.86mg
Copper
220%2mg
0.86 mgvs2 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
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 .

Find Legumes rich in Fluoride
110%8.8mg
Iron
1389%111mg
8.8 mgvs111 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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39.7%167mg
Magnesium
216%909mg
167 mgvs909 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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74.2%1.7mg
Manganese
NA
1.7 mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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 .

Find Legumes rich in Molybdenum
78.2%548mg
Phosphorus
255%1782mg
548 mgvs1782 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
47.3%1607mg
Potassium
62.2%2115mg
1607 mgvs2115 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
7.94%4.37μg
Selenium
379%208μg
4.37 μgvs208 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.26%3.97mg
Sodium
143%2143mg
3.97 mgvs2143 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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36%3.97mg
Zinc
180%20mg
3.97 mgvs20 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.2%266g
Water
0.36%13.5g
266 gvs13.5 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Boiled Kidney Beans VS POST Bran Flakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Kidney Beans versus 14 oz of POST Bran Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs POST Bran Flakes:

Comparing minerals per 14 ounces for Boiled Kidney Beans vs POST Bran Flakes:

Comparison of macro-nutrients per 14 ounces:




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