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

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	POST Bran Flakes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	113% 3280kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	65.4% 11g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	619% 805g	172% 224g	130g per day for Men 19-50 years
Sugars	257% 186g	NA	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	245% 93g	38g per day for Men 19-50 years
Protein	177% 99g	163% 91g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Boiled California Red 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	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1077% 14mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1044% 167mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	80% 1.04mg	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	185% 740μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	44% 440mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	556% 5mg	321% 2.9mg	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	373% 30mg	8mg per day for Men 19-50 years
Magnesium	545% 2290mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	NA	138% 3.18mg	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	196% 1370mg	700mg per day for Men 19-50 years
Potassium	157% 5330mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	955% 525μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	360% 5400mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	0.92% 34g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: POST Bran Flakes VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of POST Bran Flakes versus 1 kg of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of POST Bran Flakes has more Vitamin A, 10.1 times more Vitamin B1, 22.6 times more Vitamin B2, 30.9 times more Vitamin B3, 16.3 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST Bran Flakes as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin C in one kilogram.

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

• 1 kilogram of POST Bran Flakes has 1.7 times more Copper, 9.4 times more Iron, 4.8 times more Magnesium, 3.3 times more Phosphorus, 1.3 times more Potassium, 43.8 times more Selenium, 135 times more Sodium and 5.8 times more Zinc than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.5 times more Calcium than Cereals ready-to-eat, POST Bran Flakes.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of POST Bran Flakes has 2.6 times more Energy, 23.3 times more Fat, 2.7 times more Omega 3, 55.6 times more Omega 6, 3.6 times more Carbohydrate and 2 times more Fiber than Boiled California Red Kidney Beans.
• Both POST Bran Flakes and Boiled California Red Kidney Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6