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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Royal Red Kidney Beans	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	45% 1306kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	5.37% 1.7g	32g per day for Men 19-50 years
Omega 3	37.7% 0.6g	21.6% 0.35g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	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	178% 232g	244% 317g	130g per day for Men 19-50 years
Sugars	NA	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	260% 99g	177% 67g	38g per day for Men 19-50 years
Protein	180% 101g	72.4% 40.5g	56g per day for Men 19-50 years

Vitamins

	Royal Red 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	129% 1.55mg	1559% 18.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	2226% 29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.2% 8.36mg	2247% 359mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	2365% 118mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	390% 1560μg	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	20% 18mg	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	NA	2129% 319mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	52% 520mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	441% 3.97mg	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	432% 34.5mg	3357% 269mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	180% 754mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	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	230% 1611mg	302% 2115mg	700mg per day for Men 19-50 years
Potassium	157% 5342mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	66.4% 36.5μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	155% 2326mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	2321% 255mg	11mg per day for Men 19-50 years
Water	1.28% 47.2g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS RALSTON Wheat Bran flakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Royal Red Kidney Beans versus 14 oz of RALSTON Wheat Bran flakes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain more Vitamin A, 12.1 times more Vitamin B1, 30.4 times more Vitamin B2, 43 times more Vitamin B3, 38.3 times more Vitamin B5, 17.2 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin B12, 53.3 times more Vitamin C and more Vitamin D than Raw Royal Red Kidney Beans.
• 14 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

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

• 14 ounces of Royal Red Kidney Beans have 2.9 times more Calcium, 2.9 times more Copper and 2.1 times more Potassium than RALSTON Wheat Bran flakes.
• While 14 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 7.8 times more Iron, 1.4 times more Magnesium, 3.1 times more Manganese, 1.3 times more Phosphorus, 2.9 times more Selenium, 45.1 times more Sodium and 24.2 times more Zinc than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Royal Red Kidney Beans have 1.7 times more Omega 3, 1.5 times more Fiber and 2.5 times more Protein than RALSTON Wheat Bran flakes.
• While 14 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 7.5 times more Fat, 13.4 times more Omega 6 and 1.4 times more Carbohydrate than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and RALSTON Wheat Bran flakes offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6