Comparing Nutrients in 1 kilogram Canned Kidney Beans VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Canned Kidney Beans	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	29% 840kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	34.6% 33.6g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	13.5% 4.33g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	76.3% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	614% 798g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	237% 172g	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	31.3% 22.7g	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	% 20g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 125g	g per day for Men 19-50 years
Fiber	113% 43g	445% 169g	38g per day for Men 19-50 years
Protein	93% 52.2g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	NA	590% 5310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	3928% 47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	5608% 73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	5660% 906mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	5960% 298mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	5231% 68mg	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	3448% 13790μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8621% 207μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	2663% 2397mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	575% 3450IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	5364% 805mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	34% 340mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	383% 3.45mg	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	8459% 677mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	452% 1900mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	1507% 34.7mg	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	761% 5330mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	185% 6300mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	391% 5860mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	5848% 643mg	11mg per day for Men 19-50 years
Water	21% 780g	0.68% 25.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS RALSTON Wheat Bran flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of RALSTON Wheat Bran flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs RALSTON Wheat Bran flakes:

• 1 kilogram of Canned Kidney Beans has 1.5 times more Vitamin K than RALSTON Wheat Bran flakes.
• While 1 kg of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 40.6 times more Vitamin B1, 142.9 times more Vitamin B2, 220.4 times more Vitamin B3, 215.9 times more Vitamin B5, 91.9 times more Vitamin B6, 38.3 times more Vitamin B9, more Vitamin B12, 199.8 times more Vitamin C, more Vitamin D and 4023 times more Vitamin E than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E

Comparing minerals per 1 kilogram for Canned Kidney Beans vs RALSTON Wheat Bran flakes:

• 1 kilogram of Canned Kidney Beans has 30.8 times more Water than RALSTON Wheat Bran flakes.
• While 1 kg of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 1.3 times more Calcium, 2.6 times more Copper, 57.8 times more Iron, 7 times more Magnesium, 20.6 times more Manganese, 5.9 times more Phosphorus, 2.7 times more Potassium, 10.2 times more Selenium, 2 times more Sodium and 139.8 times more Zinc than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 4.6 times more Energy, 5.6 times more Fat, 12.2 times more Omega 6, 5.5 times more Carbohydrate, 9.3 times more Sugars, more Fructose, 3.9 times more Fiber and 2 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and RALSTON Wheat Bran flakes offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Canned Kidney Beans provide inadequate amounts of Omega 6