Comparing Nutrients in 14 ounces Boiled Kidney Beans VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Boiled Kidney Beans	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	17.4% 504kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	5.37% 1.7g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	21.6% 0.35g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	30.3% 5.15g	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	244% 317g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	94% 68g	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	12.4% 9g	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	% 8g	g per day for Men 19-50 years
Sucrose	NA	% 49.6g	g per day for Men 19-50 years
Fiber	67% 25.4g	177% 67g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	72.4% 40.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	234% 2108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	1559% 18.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	2226% 29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	2247% 359mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	2365% 118mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	2076% 27mg	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	1368% 5473μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3422% 82μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	1057% 951mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	228% 1369IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	2129% 319mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	14% 139mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	152% 1.37mg	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	3357% 269mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	180% 754mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	598% 13.8mg	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	302% 2115mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	66.4% 36.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	155% 2326mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	2321% 255mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs RALSTON Wheat Bran flakes:

• Boiled All Types Kidney Beans have 3.1 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain more Vitamin A, 29.5 times more Vitamin B1, 125.7 times more Vitamin B2, 156.7 times more Vitamin B3, 135.5 times more Vitamin B5, 56.7 times more Vitamin B6, 10.6 times more Vitamin B9, more Vitamin B12, 199.8 times more Vitamin C, more Vitamin D and 2682 times more Vitamin E than Boiled All Types Kidney Beans.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs RALSTON Wheat Bran flakes:

• Boiled All Types Kidney Beans have 26.5 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 1.3 times more Calcium, 1.6 times more Copper, 30.5 times more Iron, 4.5 times more Magnesium, 8.1 times more Manganese, 3.9 times more Phosphorus, 1.6 times more Potassium, 8.4 times more Selenium, 586 times more Sodium and 64.3 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 2 times more Omega 3 than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 3.1 times more Energy, 6.7 times more Fat, 5.9 times more Saturated Fat, 12 times more Omega 6, 3.5 times more Carbohydrate, 53.7 times more Sugars and 2.6 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have similar amounts of Protein per 14 oz.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.