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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Cereals ready-to-eat, POST Bran Flakes have 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.
• While Canned All Types Kidney Beans contain more Vitamin C and 2.9 times more Vitamin K than Cereals ready-to-eat, POST Bran Flakes.

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

• Cereals ready-to-eat, POST Bran Flakes have 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.
• While Canned All Types Kidney Beans contain 23 times more Water than Cereals ready-to-eat, POST Bran Flakes.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, POST Bran Flakes have 3.9 times more Energy, 3.5 times more Fat, 2.8 times more Saturated 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 Cereals ready-to-eat, POST Bran Flakes and Canned All Types Kidney Beans have similar amounts of Omega 3 per 1 lb.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.