Comparing Nutrients in 1 kilogram POST Bran Flakes VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Navy Beans	26%	4%	70%

Macro Nutrients

	POST Bran Flakes	Navy Beans	Recommended Dietary Allowance
Energy	113% 3280kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	336% 5.38g	1.6g per day for Men 19-50 years
Omega 6	65.4% 11g	19.7% 3.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	619% 805g	467% 608g	130g per day for Men 19-50 years
Sugars	257% 186g	53.5% 38.8g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	NA	% 33.3g	g per day for Men 19-50 years
Fiber	482% 183g	403% 153g	38g per day for Men 19-50 years
Protein	177% 99g	399% 223g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Navy 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	646% 7.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1077% 14mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1044% 167mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	149% 7.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	329% 4.3mg	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	910% 3640μg	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	NA	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	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Navy Beans	Recommended Dietary Allowance
Calcium	44% 440mg	147% 1470mg	1000mg per day for Men 19-50 years
Copper	556% 5mg	927% 8.34mg	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	686% 55mg	8mg per day for Men 19-50 years
Magnesium	545% 2290mg	417% 1750mg	420mg per day for Men 19-50 years
Manganese	NA	617% 14mg	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	581% 4070mg	700mg per day for Men 19-50 years
Potassium	157% 5330mg	349% 11850mg	3400mg per day for Men 19-50 years
Selenium	955% 525μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	360% 5400mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	332% 36.5mg	11mg per day for Men 19-50 years
Water	0.92% 34g	3.27% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: POST Bran Flakes VS Navy Beans per 1 kg

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

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

• 1 kilogram of POST Bran Flakes has more Vitamin A, 1.7 times more Vitamin B1, 8.5 times more Vitamin B2, 7.6 times more Vitamin B3, 4 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 38.5 times more Vitamin E than Navy Beans.
• While 1 kg of Raw Navy Beans contains 1.8 times more Vitamin K than Cereals ready-to-eat, POST Bran Flakes.
• 1 kilogram of POST Bran Flakes have insufficient amounts of Vitamin K
• 1 kilogram of Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

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

• 1 kilogram of POST Bran Flakes has 5.1 times more Iron, 1.3 times more Magnesium, 4.8 times more Selenium, 108 times more Sodium and 1.4 times more Zinc than Navy Beans.
• While 1 kg of Raw Navy Beans contains 3.3 times more Calcium, 1.7 times more Copper and 2.2 times more Potassium than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Navy Beans contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of POST Bran Flakes has 1.4 times more Fat, 3.3 times more Omega 6, 1.3 times more Carbohydrate and 4.8 times more Sugars than Navy Beans.
• While 1 kg of Raw Navy Beans contains 6.2 times more Omega 3 and 2.3 times more Protein than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Navy Beans offer comparable quantities of Energy and Fiber per one kilogram.
• 1 kilogram of Navy Beans provide inadequate amounts of Omega 6