Comparing Nutrients in 1 kilogram RALSTON Corn Flakes VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	RALSTON Corn Flakes	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	132% 3840kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.77g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	677% 880g	175% 228g	130g per day for Men 19-50 years
Sugars	108% 78.4g	4.4% 3.2g	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	18.5% 13.4g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 46g	NA	g per day for Men 19-50 years
Fiber	71% 27g	168% 64g	38g per day for Men 19-50 years
Protein	105% 59g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1090% 9810μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3736% 45mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1338% 17.4mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1315% 210mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1467% 19mg	92% 1.2mg	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	1785% 7140μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2233% 53.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	722% 650mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	477% 2860IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	240% 2.16mg	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	2425% 194mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	41.3% 0.95mg	187% 4.3mg	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	47% 330mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	381% 5710mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.89% 33g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of RALSTON Corn Flakes vs Boiled Kidney Beans:

• Cereals ready-to-eat, RALSTON Corn Flakes have more Vitamin A, 28 times more Vitamin B1, 30 times more Vitamin B2, 36.4 times more Vitamin B3, 15.9 times more Vitamin B6, 5.5 times more Vitamin B9, more Vitamin B12, 54.2 times more Vitamin C and more Vitamin D than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Vitamin B5 and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for RALSTON Corn Flakes vs Boiled Kidney Beans:

• Cereals ready-to-eat, RALSTON Corn Flakes have 8.7 times more Iron, 2 times more Selenium and 571 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 17.5 times more Calcium, 2.9 times more Copper, 6 times more Magnesium, 4.5 times more Manganese, 4.2 times more Phosphorus, 3.8 times more Potassium, 5 times more Zinc and 20.2 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, RALSTON Corn Flakes have 3 times more Energy, 2.6 times more Omega 6, 3.9 times more Carbohydrate and 24.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10 times more Omega 3, 2.4 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.