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

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Red Kidney Beans	Recommended Dietary Allowance
Energy	131% 3800kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	50% 8.5g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	600% 780g	471% 613g	130g per day for Men 19-50 years
Sugars	303% 220g	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	179% 100g	402% 225g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	654% 8.5mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	625% 100mg	132% 21mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Red Kidney Beans	Recommended Dietary Allowance
Calcium	80% 800mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	354% 3.2mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	340% 1430mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	1262% 29mg	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	482% 265μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	253% 3800mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	254% 28mg	11mg per day for Men 19-50 years
Water	0.92% 34g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: OAT BRAN FLAKES, HEALTH VALLEY VS Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of OAT BRAN FLAKES, HEALTH VALLEY versus 1 kg of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of OAT BRAN FLAKES, HEALTH VALLEY has 1.2 times more Vitamin B1, 4 times more Vitamin B2, 4.7 times more Vitamin B3, 2.5 times more Vitamin B6, more Vitamin B12, 26.7 times more Vitamin C and 2.5 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2 times more Vitamin B9 and 3.1 times more Vitamin K than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Red Kidney Beans provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin K
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

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

• 1 kilogram of OAT BRAN FLAKES, HEALTH VALLEY has 2.6 times more Manganese, 8.3 times more Selenium and 31.7 times more Sodium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.2 times more Copper, 2.3 times more Iron, 4 times more Potassium and 1.3 times more Zinc than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Red Kidney Beans contain similar levels of Calcium, Magnesium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of OAT BRAN FLAKES, HEALTH VALLEY has 2.8 times more Fat, 6.5 times more Saturated Fat, 3.7 times more Omega 6, 1.3 times more Carbohydrate and 10.5 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 8 times more Omega 3, 1.9 times more Fiber and 2.3 times more Protein than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6