Comparing Nutrients in 1 kilogram Canned Kidney Beans VS RALSTON Corn Flakes

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Canned Kidney Beans	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	29% 840kcal	132% 3840kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	9.4% 9.1g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	16.3% 2.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	677% 880g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	108% 78.4g	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	0% 0g	18.5% 13.4g	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	% 0g	% 15g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 46g	g per day for Men 19-50 years
Fiber	113% 43g	71% 27g	38g per day for Men 19-50 years
Protein	93% 52.2g	105% 59g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	NA	1090% 9810μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	3736% 45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	1338% 17.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	1315% 210mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	1467% 19mg	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	90% 360μg	1785% 7140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2233% 53.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	722% 650mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	477% 2860IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	34% 340mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	83.3% 0.75mg	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	146% 11.7mg	2425% 194mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	41.3% 0.95mg	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	129% 900mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	21% 780g	0.89% 33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs RALSTON Corn Flakes:

• Canned All Types Kidney Beans have 1.4 times more Vitamin B5 and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.
• While Cereals ready-to-eat, RALSTON Corn Flakes contain 38.6 times more Vitamin B1, 34.1 times more Vitamin B2, 51.2 times more Vitamin B3, 25.8 times more Vitamin B6, 19.8 times more Vitamin B9, more Vitamin B12, 54.2 times more Vitamin C and more Vitamin D than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs RALSTON Corn Flakes:

• Canned All Types Kidney Beans have 17 times more Calcium, 1.8 times more Copper, 3.9 times more Magnesium, 1.8 times more Manganese, 2.7 times more Phosphorus, 2.2 times more Potassium, 2.3 times more Zinc and 23.6 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• While Cereals ready-to-eat, RALSTON Corn Flakes contain 16.6 times more Iron, 2.4 times more Selenium and 1.9 times more Sodium than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 4.8 times more Omega 3 and 1.6 times more Fiber than Cereals ready-to-eat, RALSTON Corn Flakes.
• While Cereals ready-to-eat, RALSTON Corn Flakes contain 4.6 times more Energy, 2.6 times more Omega 6, 6.1 times more Carbohydrate, 4.2 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Protein per 1 kg.
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.