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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Red Kidney Beans	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	116% 3370kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	34.6% 33.6g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	13.5% 4.33g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	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	471% 613g	614% 798g	130g per day for Men 19-50 years
Sugars	29% 21g	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	NA	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	NA	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 125g	g per day for Men 19-50 years
Fiber	400% 152g	445% 169g	38g per day for Men 19-50 years
Protein	402% 225g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	590% 5310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	3928% 47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	5608% 73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	5660% 906mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	5960% 298mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	5364% 805mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	83% 830mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	383% 3.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	8459% 677mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	452% 1900mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	761% 5330mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	185% 6300mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	391% 5860mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	5848% 643mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.68% 25.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Red 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 Red Kidney Beans vs RALSTON Wheat Bran flakes:

• 1 kilogram of Red Kidney Beans has 2.1 times more Vitamin K than RALSTON Wheat Bran flakes.
• While 1 kg of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains more Vitamin A, 7.8 times more Vitamin B1, 33.9 times more Vitamin B2, 42.9 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, more Vitamin D and 383.1 times more Vitamin E than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

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

• 1 kilogram of Red Kidney Beans has 1.8 times more Calcium, 2 times more Copper and 2.2 times more Potassium than RALSTON Wheat Bran flakes.
• While 1 kg of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 10.1 times more Iron, 1.4 times more Magnesium, 3.1 times more Manganese, 1.3 times more Phosphorus, 2.9 times more Selenium, 48.8 times more Sodium and 23.1 times more Zinc than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 4.1 times more Omega 3 and 2.2 times more Protein than RALSTON Wheat Bran flakes.
• While 1 kg of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 3.2 times more Fat, 5.7 times more Omega 6, 1.3 times more Carbohydrate and 8.2 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and RALSTON Wheat Bran flakes offer comparable quantities of Energy and Fiber per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6