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

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	RALSTON Wheat Bran flakes	California Red Kidney Beans	Recommended Dietary Allowance
Energy	53.4% 1548kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	5.37% 1.7g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.15g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 317g	183% 237g	130g per day for Men 19-50 years
Sugars	94% 68g	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	12.4% 9g	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	% 8g	NA	g per day for Men 19-50 years
Sucrose	% 49.6g	NA	g per day for Men 19-50 years
Fiber	177% 67g	260% 99g	38g per day for Men 19-50 years
Protein	72.4% 40.5g	173% 97g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	234% 2108μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1559% 18.7mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2226% 29mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2247% 359mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2365% 118mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2076% 27mg	121% 1.58mg	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	1368% 5473μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3422% 82μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1057% 951mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	228% 1369IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2129% 319mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	18% 179mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	485% 4.37mg	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	3357% 269mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	180% 754mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	598% 13.8mg	173% 3.97mg	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	302% 2115mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	66.4% 36.5μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	155% 2326mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	2321% 255mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.27% 10g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have more Vitamin A, 8.9 times more Vitamin B1, 33.3 times more Vitamin B2, 44 times more Vitamin B3, 38.2 times more Vitamin B5, 17.1 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 California Red Kidney Beans.

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

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 7.2 times more Iron, 3.5 times more Manganese, 1.3 times more Phosphorus, 2.9 times more Selenium, 53.3 times more Sodium and 25.2 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.3 times more Calcium, 3.2 times more Copper and 2.4 times more Potassium than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Raw California Red Kidney Beans have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 13.4 times more Fat, 12 times more Saturated Fat, 24 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Fiber and 2.4 times more Protein than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Raw California Red Kidney Beans have similar amounts of Energy and Omega 3 per 14 oz.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.