Comparing Nutrients in 1 kilogram RALSTON Wheat Bran flakes VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	RALSTON Wheat Bran flakes	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	134% 3900kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	34.6% 33.6g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.33g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	76.3% 13g	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	614% 798g	175% 228g	130g per day for Men 19-50 years
Sugars	237% 172g	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	31.3% 22.7g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 125g	NA	g per day for Men 19-50 years
Fiber	445% 169g	168% 64g	38g per day for Men 19-50 years
Protein	182% 102g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	590% 5310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3928% 47mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5608% 73mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5660% 906mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5960% 298mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5231% 68mg	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	3448% 13790μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8621% 207μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2663% 2397mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	575% 3450IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5364% 805mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	45% 450mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	383% 3.45mg	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	8459% 677mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	452% 1900mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	1507% 34.7mg	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	761% 5330mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	185% 6300mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	391% 5860mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	5848% 643mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.68% 25.3g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of RALSTON Wheat Bran flakes vs Boiled Kidney Beans:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have more Vitamin A, 29.5 times more Vitamin B1, 125.7 times more Vitamin B2, 156.7 times more Vitamin B3, 135.5 times more Vitamin B5, 56.7 times more Vitamin B6, 10.6 times more Vitamin B9, more Vitamin B12, 199.8 times more Vitamin C, more Vitamin D and 2682 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.1 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.

Comparing minerals per 1 kilogram for RALSTON Wheat Bran flakes vs Boiled Kidney Beans:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 1.3 times more Calcium, 1.6 times more Copper, 30.5 times more Iron, 4.5 times more Magnesium, 8.1 times more Manganese, 3.9 times more Phosphorus, 1.6 times more Potassium, 8.4 times more Selenium, 586 times more Sodium and 64.3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 26.5 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 3.1 times more Energy, 6.7 times more Fat, 5.9 times more Saturated Fat, 12 times more Omega 6, 3.5 times more Carbohydrate, 53.7 times more Sugars and 2.6 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Omega 3 than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Boiled All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.