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

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	POST Bran Flakes	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	113% 3280kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	65.4% 11g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	619% 805g	175% 228g	130g per day for Men 19-50 years
Sugars	257% 186g	4.4% 3.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	482% 183g	168% 64g	38g per day for Men 19-50 years
Protein	177% 99g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	832% 7490μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1083% 13mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1077% 14mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1044% 167mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	44% 440mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	556% 5mg	240% 2.16mg	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	278% 22mg	8mg per day for Men 19-50 years
Magnesium	545% 2290mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	NA	187% 4.3mg	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	197% 1380mg	700mg per day for Men 19-50 years
Potassium	157% 5330mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	955% 525μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	360% 5400mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.92% 34g	18% 669g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, POST Bran Flakes have more Vitamin A, 8.1 times more Vitamin B1, 24.1 times more Vitamin B2, 28.9 times more Vitamin B3, 14.2 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin B12, more Vitamin D and 25.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin C and 6 times more Vitamin K than Cereals ready-to-eat, POST Bran Flakes.

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

• Cereals ready-to-eat, POST Bran Flakes have 1.3 times more Calcium, 2.3 times more Copper, 12.6 times more Iron, 5.5 times more Magnesium, 3.3 times more Phosphorus, 1.3 times more Potassium, 47.7 times more Selenium, 540 times more Sodium and 5 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 19.7 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 2.6 times more Energy, 4.2 times more Fat, 5.5 times more Saturated Fat, 10.3 times more Omega 6, 3.5 times more Carbohydrate, 58.1 times more Sugars and 2.9 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Omega 3 than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Boiled All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.