Comparing Nutrients in 1 kilogram POST Bran Flakes VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	POST Bran Flakes	Canned Kidney Beans	Recommended Dietary Allowance
Energy	113% 3280kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	65.4% 11g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	619% 805g	112% 145g	130g per day for Men 19-50 years
Sugars	257% 186g	25.5% 18.5g	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	% 18.5g	g per day for Men 19-50 years
Fiber	482% 183g	113% 43g	38g per day for Men 19-50 years
Protein	177% 99g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	832% 7490μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1083% 13mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1077% 14mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1044% 167mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	57% 0.74mg	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	1668% 6670μg	90% 360μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2083% 50μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	222% 1330IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	51.3% 7.7mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	44% 440mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	556% 5mg	150% 1.35mg	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	3500% 280mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	545% 2290mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	73% 1.68mg	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	641% 4490mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	157% 5330mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	955% 525μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	360% 5400mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	0.92% 34g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of POST Bran Flakes vs Canned Kidney Beans:

• Cereals ready-to-eat, POST Bran Flakes have 11.2 times more Vitamin B1, 27.5 times more Vitamin B2, 40.6 times more Vitamin B3, 23 times more Vitamin B6, 18.5 times more Vitamin B9, more Vitamin B12, more Vitamin D and 38.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C and 2.9 times more Vitamin K than Cereals ready-to-eat, POST Bran Flakes.

Comparing minerals per 1 kilogram for POST Bran Flakes vs Canned Kidney Beans:

• Cereals ready-to-eat, POST Bran Flakes have 1.3 times more Calcium, 3.7 times more Copper, 23.9 times more Iron, 8.5 times more Magnesium, 5 times more Phosphorus, 2.2 times more Potassium, 58.3 times more Selenium, 1.8 times more Sodium and 10.9 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 23 times more Water than Cereals ready-to-eat, POST Bran Flakes.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, POST Bran Flakes have 3.9 times more Energy, 3.5 times more Fat, 2.8 times more Saturated Fat, 10.5 times more Omega 6, 5.6 times more Carbohydrate, 10.1 times more Sugars, 4.3 times more Fiber and 1.9 times more Protein than Canned All Types Kidney Beans.
• Both Cereals ready-to-eat, POST Bran Flakes and Canned All Types Kidney Beans have similar amounts of Omega 3 per 1 kg.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.