Comparing Nutrients in 14 ounces POST Bran Flakes VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	POST Bran Flakes	Canned Kidney Beans	Recommended Dietary Allowance
Energy	45% 1302kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	4.96% 1.6g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 319g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	102% 74g	10% 7.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	191% 72.6g	45% 17g	38g per day for Men 19-50 years
Protein	70% 39.3g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	330% 2973μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	430% 5.16mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	427% 5.56mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	414% 66.3mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	519% 6.75mg	22.6% 0.29mg	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	662% 2647μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	827% 20μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	88% 528IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.4% 3.06mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	17.5% 175mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	59.5% 0.54mg	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	1389% 111mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	216% 909mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	NA	29% 0.67mg	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	255% 1782mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	62.2% 2115mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	379% 208μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	143% 2143mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	8.37% 310g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, POST Bran Flakes have 11.2 times more Vitamin B1, 27.5 times more Vitamin B2, 40.6 times more Vitamin B3, 23 times more Vitamin B6, 18.5 times more Vitamin B9, more Vitamin B12, more Vitamin D and 38.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C and 2.9 times more Vitamin K than Cereals ready-to-eat, POST Bran Flakes.

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

• Cereals ready-to-eat, POST Bran Flakes have 1.3 times more Calcium, 3.7 times more Copper, 23.9 times more Iron, 8.5 times more Magnesium, 5 times more Phosphorus, 2.2 times more Potassium, 58.3 times more Selenium, 1.8 times more Sodium and 10.9 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 23 times more Water than Cereals ready-to-eat, POST Bran Flakes.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, POST Bran Flakes have 3.9 times more Energy, 3.5 times more Fat, 2.8 times more Saturated Fat, 10.5 times more Omega 6, 5.6 times more Carbohydrate, 10.1 times more Sugars, 4.3 times more Fiber and 1.9 times more Protein than Canned All Types Kidney Beans.
• Both Cereals ready-to-eat, POST Bran Flakes and Canned All Types Kidney Beans have similar amounts of Omega 3 per 14 oz.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.