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

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	48.3% 1401kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	3.24% 1.04g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	239% 310g	68.4% 89g	130g per day for Men 19-50 years
Sugars	109% 79.4g	NA	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	147% 56g	97% 37g	38g per day for Men 19-50 years
Protein	102% 57.3g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	46.7% 421μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	31.8% 0.41mg	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	140% 560μg	73.4% 294μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	351% 8.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18.5% 16.7mg	5.3% 4.76mg	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	26% 3.93mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	28% 282mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	127% 1.15mg	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	126% 10mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	557% 13mg	55% 1.26mg	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	185% 1298mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	56% 1905mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	137% 75.4μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	53% 794mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	104% 11.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.32% 12g	7.18% 266g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of HEALTH VALLEY, FIBER 7 Flakes have more Vitamin A, 4.1 times more Vitamin B1, 9.7 times more Vitamin B2, 13.1 times more Vitamin B3, 3.3 times more Vitamin B5, 6.8 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin B12 and 3.5 times more Vitamin C than Boiled California Red Kidney Beans.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin D in 14 ounces.

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

• 14 ounces of HEALTH VALLEY, FIBER 7 Flakes have 1.7 times more Copper, 3 times more Magnesium, 10.2 times more Manganese, 2.4 times more Phosphorus, 15.8 times more Selenium, 50 times more Sodium and 3.4 times more Zinc than Boiled California Red Kidney Beans.
• Both HEALTH VALLEY, FIBER 7 Flakes and Boiled California Red Kidney Beans contain similar levels of Calcium, Iron and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of HEALTH VALLEY, FIBER 7 Flakes have 2.8 times more Energy, 28.7 times more Omega 6, 3.5 times more Carbohydrate, 1.5 times more Fiber and 1.6 times more Protein than Boiled California Red Kidney Beans.
• 14 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6