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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Boiled Kidney Beans	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	17.4% 504kcal	48.3% 1401kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	3.24% 1.04g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	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	69.6% 90g	239% 310g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	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	67% 25.4g	147% 56g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	102% 57.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.7% 421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	183% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	129% 516μg	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	0.79% 0.12mg	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	14% 139mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	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	110% 8.8mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	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	78.2% 548mg	185% 1298mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	56% 1905mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	137% 75.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	53% 794mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	104% 11.5mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS HEALTH VALLEY, FIBER 7 Flakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Kidney Beans versus 14 oz of HEALTH VALLEY, FIBER 7 Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Boiled Kidney Beans have 3.8 times more Vitamin K than HEALTH VALLEY, FIBER 7 Flakes.
• While 14 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain more Vitamin A, 3.3 times more Vitamin B1, 10.3 times more Vitamin B2, 12.2 times more Vitamin B3, 3.3 times more Vitamin B5, 5.9 times more Vitamin B6, more Vitamin B12, 3.5 times more Vitamin C and 33 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and HEALTH VALLEY, FIBER 7 Flakes provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Boiled Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E
• 14 ounces of HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin K
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin D in 14 ounces.

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

• 14 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 2 times more Calcium, 2.2 times more Copper, 3.4 times more Magnesium, 7.5 times more Manganese, 2.4 times more Phosphorus, 17.3 times more Selenium, 200 times more Sodium and 2.9 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and HEALTH VALLEY, FIBER 7 Flakes contain similar levels of Iron and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Kidney Beans have 4.9 times more Omega 3 than HEALTH VALLEY, FIBER 7 Flakes.
• While 14 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 2.8 times more Energy, 5.3 times more Omega 6, 3.4 times more Carbohydrate, 62.5 times more Sugars, 2.2 times more Fiber and 1.7 times more Protein than Boiled All Types Kidney Beans.
• 14 ounces of Boiled Kidney Beans provide inadequate amounts of Omega 6