Comparing Nutrients in 1 kilogram HEALTH VALLEY, FIBER 7 Flakes VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Canned Kidney Beans	Recommended Dietary Allowance
Energy	122% 3530kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	8.16% 2.6g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	33.8% 5.74g	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	601% 782g	112% 145g	130g per day for Men 19-50 years
Sugars	276% 200g	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	371% 141g	113% 43g	38g per day for Men 19-50 years
Protein	258% 144g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	118% 1060μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	462% 6mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	441% 70.6mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.33mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	542% 7.05mg	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	353% 1410μg	90% 360μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	883% 21μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	46.7% 42mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	66% 9.9mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	71% 710mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	531% 4.8mg	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	318% 25.4mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	343% 1440mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	1404% 32.3mg	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	467% 3270mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	141% 4800mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	345% 190μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	133% 2000mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	263% 29mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	0.81% 30g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of HEALTH VALLEY, FIBER 7 Flakes vs Canned Kidney Beans:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 4.6 times more Vitamin B1, 11.8 times more Vitamin B2, 17.2 times more Vitamin B3, 5.3 times more Vitamin B5, 9.5 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin B12, 3.5 times more Vitamin C and 49.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Vitamin K than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for HEALTH VALLEY, FIBER 7 Flakes vs Canned Kidney Beans:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 2.1 times more Calcium, 3.5 times more Copper, 2.2 times more Iron, 5.3 times more Magnesium, 19.2 times more Manganese, 3.6 times more Phosphorus, 2 times more Potassium, 21.1 times more Selenium and 6.3 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Sodium and 26 times more Water than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 4.2 times more Energy, 2.4 times more Fat, 5.4 times more Omega 6, 5.4 times more Carbohydrate, 10.8 times more Sugars, 3.3 times more Fiber and 2.8 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Omega 3 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.