Comparing Nutrients in 14 ounces HEALTH VALLEY, FIBER 7 Flakes VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	48.3% 1401kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	3.24% 1.04g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	239% 310g	45.3% 59g	130g per day for Men 19-50 years
Sugars	109% 79.4g	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	147% 56g	45% 17g	38g per day for Men 19-50 years
Protein	102% 57.3g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Canned Red Kidney Beans with Liquids	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	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	24.4% 0.32mg	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	23% 91μg	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	3.53% 3.18mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	28% 282mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	65% 0.58mg	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	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	557% 13mg	50.2% 1.15mg	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	60% 421mg	700mg per day for Men 19-50 years
Potassium	56% 1905mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	137% 75.4μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	53% 794mg	67.7% 1016mg	1500mg per day for Men 19-50 years
Zinc	104% 11.5mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	0.32% 12g	8.36% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: HEALTH VALLEY, FIBER 7 Flakes VS Canned Red Kidney Beans with Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of HEALTH VALLEY, FIBER 7 Flakes versus 14 oz of Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids:

• 14 ounces of HEALTH VALLEY, FIBER 7 Flakes have more Vitamin A, 5 times more Vitamin B1, 9 times more Vitamin B2, 14.3 times more Vitamin B3, 5.6 times more Vitamin B5, 8.8 times more Vitamin B6, 6.1 times more Vitamin B9, more Vitamin B12, 5.3 times more Vitamin C and 49.5 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 1.9 times more Vitamin K than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• 14 ounces of HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin K
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for HEALTH VALLEY, FIBER 7 Flakes vs Canned Red Kidney Beans with Liquids:

• 14 ounces of HEALTH VALLEY, FIBER 7 Flakes have 2.4 times more Calcium, 3.3 times more Copper, 2 times more Iron, 4.8 times more Magnesium, 11.1 times more Manganese, 3.1 times more Phosphorus, 1.8 times more Potassium, 17.3 times more Selenium and 4.7 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 1.3 times more Sodium and 26 times more Water than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of HEALTH VALLEY, FIBER 7 Flakes have 4.4 times more Energy, 6.9 times more Omega 6, 5.3 times more Carbohydrate, 10.8 times more Sugars, 3.3 times more Fiber and 2.8 times more Protein than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 1.5 times more Omega 3 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• 14 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6