Comparing Nutrients in 1 pound California Red Kidney Beans VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	California Red Kidney Beans	POST Bran Flakes	Recommended Dietary Allowance
Energy	51.6% 1497kcal	51.3% 1488kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	5.67% 1.8g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	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	209% 271g	281% 365g	130g per day for Men 19-50 years
Sugars	NA	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	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	297% 113g	218% 83g	38g per day for Men 19-50 years
Protein	197% 111g	80% 45g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	377% 3397μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	491% 5.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	488% 6.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	473% 75.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	NA	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	POST Bran Flakes	Recommended Dietary Allowance
Calcium	88.5% 885mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	530% 42.4mg	1588% 127mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	247% 1039mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	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	262% 1837mg	291% 2037mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	71% 2418mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	433% 238μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	163% 2449mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.42% 15.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of California Red 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 California Red Kidney Beans vs POST Bran Flakes:

• 1 pound of California Red Kidney Beans has more Vitamin C than POST Bran Flakes.
• While 1 lb of Cereals ready-to-eat, POST Bran Flakes contains more Vitamin A, 2.5 times more Vitamin B1, 6.4 times more Vitamin B2, 8.1 times more Vitamin B3, 4.3 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 1 pound of POST Bran Flakes have insufficient amounts of Vitamin C

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

• 1 pound of California Red Kidney Beans has 4.4 times more Calcium, 2.2 times more Copper and 2.8 times more Potassium than POST Bran Flakes.
• While 1 lb of Cereals ready-to-eat, POST Bran Flakes contains 3 times more Iron, 1.4 times more Magnesium, 16.4 times more Selenium, 49.1 times more Sodium and 2 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and POST Bran Flakes contain similar levels of Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 1.4 times more Fiber and 2.5 times more Protein than POST Bran Flakes.
• While 1 lb of Cereals ready-to-eat, POST Bran Flakes contains 8.4 times more Fat, 20.6 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and POST Bran Flakes offer comparable quantities of Energy and Omega 3 per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6