Comparing Nutrients in 1 kilogram OAT BRAN FLAKES, HEALTH VALLEY VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	California Red Kidney Beans	Recommended Dietary Allowance
Energy	131% 3800kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	50% 8.5g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	600% 780g	460% 598g	130g per day for Men 19-50 years
Sugars	303% 220g	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	211% 80g	655% 249g	38g per day for Men 19-50 years
Protein	179% 100g	435% 244g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	625% 7.5mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	654% 8.5mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	625% 100mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.96mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	769% 10mg	305% 3.97mg	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	500% 2000μg	985% 3940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1250% 30μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1333% 1200mg	50% 45mg	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	35.3% 5.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	80% 800mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	354% 3.2mg	1222% 11mg	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	360% 29mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	340% 1430mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	1262% 29mg	435% 10mg	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	490% 3430mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	482% 265μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	253% 3800mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	0.92% 34g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of OAT BRAN FLAKES, HEALTH VALLEY vs California Red Kidney Beans:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 1.4 times more Vitamin B1, 3.9 times more Vitamin B2, 4.9 times more Vitamin B3, 2.5 times more Vitamin B6, more Vitamin B12 and 26.7 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Vitamin B9 than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 1 kg.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for OAT BRAN FLAKES, HEALTH VALLEY vs California Red Kidney Beans:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 2.9 times more Manganese, 8.3 times more Selenium and 34.5 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.4 times more Calcium, 3.4 times more Copper, 3.2 times more Iron and 4.4 times more Potassium than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Raw California Red Kidney Beans have similar amounts of Magnesium, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 12 times more Fat, 27.8 times more Saturated Fat, 15.8 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.9 times more Omega 3, 3.1 times more Fiber and 2.4 times more Protein than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Raw California Red Kidney Beans have similar amounts of Energy per 1 kg.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.