Comparing Nutrients in 1 pound Canned Kidney Beans VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Canned Kidney Beans	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	13% 381kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	15.7% 15.2g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	6.14% 1.96g	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	34.6% 5.9g	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	278% 362g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	107% 78g	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	14.2% 10.3g	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	% 9.16g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 56.7g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	202% 76.7g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	82.7% 46.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	NA	268% 2409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	1781% 21.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	2544% 33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	2568% 411mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	2703% 135mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	2373% 31mg	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	1564% 6255μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3910% 94μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	1208% 1087mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	261% 1565IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	2433% 365mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	15.4% 154mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	174% 1.56mg	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	3837% 307mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	205% 862mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	684% 15.7mg	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	345% 2418mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	84% 2858mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	76% 41.7μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	177% 2658mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	2653% 292mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS RALSTON Wheat Bran flakes per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Kidney Beans versus 1 lb of RALSTON Wheat 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 RALSTON Wheat Bran flakes:

• 1 pound of Canned Kidney Beans has 1.5 times more Vitamin K than RALSTON Wheat Bran flakes.
• While 1 lb of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 40.6 times more Vitamin B1, 142.9 times more Vitamin B2, 220.4 times more Vitamin B3, 215.9 times more Vitamin B5, 91.9 times more Vitamin B6, 38.3 times more Vitamin B9, more Vitamin B12, 199.8 times more Vitamin C, more Vitamin D and 4023 times more Vitamin E than Canned All Types Kidney Beans.
• 1 pound of Canned Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E

Comparing minerals per 1 pound for Canned Kidney Beans vs RALSTON Wheat Bran flakes:

• 1 pound of Canned Kidney Beans has 30.8 times more Water than RALSTON Wheat Bran flakes.
• While 1 lb of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 1.3 times more Calcium, 2.6 times more Copper, 57.8 times more Iron, 7 times more Magnesium, 20.6 times more Manganese, 5.9 times more Phosphorus, 2.7 times more Potassium, 10.2 times more Selenium, 2 times more Sodium and 139.8 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, RALSTON Enriched Wheat Bran flakes contains 4.6 times more Energy, 5.6 times more Fat, 12.2 times more Omega 6, 5.5 times more Carbohydrate, 9.3 times more Sugars, more Fructose, 3.9 times more Fiber and 2 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and RALSTON Wheat Bran flakes offer comparable quantities of Omega 3 per one pound.
• 1 pound of Canned Kidney Beans provide inadequate amounts of Omega 6