Comparing Nutrients in 1 pound Canned Kidney Beans VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Canned Kidney Beans	POST Bran Flakes	Recommended Dietary Allowance
Energy	13% 381kcal	51.3% 1488kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	5.67% 1.8g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	29.6% 5.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	281% 365g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	116% 84.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	218% 83g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	80% 45g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	NA	377% 3397μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	491% 5.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	488% 6.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	473% 75.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	593% 7.7mg	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	41% 163μg	756% 3025μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	945% 22.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	101% 603IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	POST Bran Flakes	Recommended Dietary Allowance
Calcium	15.4% 154mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	252% 2.27mg	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	66.3% 5.3mg	1588% 127mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	247% 1039mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	NA	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	58.3% 408mg	291% 2037mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	71% 2418mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	433% 238μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	163% 2449mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS POST Bran Flakes per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Kidney Beans versus 1 lb of POST Bran Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs POST Bran Flakes:

• 1 pound of Canned Kidney Beans has 2.9 times more Vitamin K than POST Bran Flakes.
• While 1 lb of Cereals ready-to-eat, POST Bran Flakes contains 11.2 times more Vitamin B1, 27.5 times more Vitamin B2, 40.6 times more Vitamin B3, 23 times more Vitamin B6, 18.5 times more Vitamin B9, more Vitamin B12, more Vitamin D and 38.5 times more Vitamin E than Canned All Types Kidney Beans.
• 1 pound of Canned Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E
• 1 pound of POST Bran Flakes have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Canned Kidney Beans vs POST Bran Flakes:

• 1 pound of Canned Kidney Beans has 23 times more Water than POST Bran Flakes.
• While 1 lb of Cereals ready-to-eat, POST Bran Flakes contains 1.3 times more Calcium, 3.7 times more Copper, 23.9 times more Iron, 8.5 times more Magnesium, 5 times more Phosphorus, 2.2 times more Potassium, 58.3 times more Selenium, 1.8 times more Sodium and 10.9 times more Zinc than Canned All Types Kidney Beans.
• 1 pound of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, POST Bran Flakes contains 3.9 times more Energy, 3.5 times more Fat, 10.5 times more Omega 6, 5.6 times more Carbohydrate, 10.1 times more Sugars, 4.3 times more Fiber and 1.9 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and POST Bran Flakes offer comparable quantities of Omega 3 per one pound.
• 1 pound of Canned Kidney Beans provide inadequate amounts of Omega 6