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

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	RALSTON Wheat Bran flakes	California Red Kidney Beans	Recommended Dietary Allowance
Energy	61% 1769kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15.2g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	6.14% 1.96g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.9g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	278% 362g	209% 271g	130g per day for Men 19-50 years
Sugars	107% 78g	NA	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	14.2% 10.3g	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	% 9.16g	NA	g per day for Men 19-50 years
Sucrose	% 56.7g	NA	g per day for Men 19-50 years
Fiber	202% 76.7g	297% 113g	38g per day for Men 19-50 years
Protein	82.7% 46.3g	197% 111g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	268% 2409μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1781% 21.4mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2544% 33mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2568% 411mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2703% 135mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2373% 31mg	139% 1.8mg	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	1564% 6255μg	447% 1787μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3910% 94μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1208% 1087mg	22.7% 20.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	261% 1565IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2433% 365mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	20.4% 204mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	174% 1.56mg	554% 5mg	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	3837% 307mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	205% 862mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	684% 15.7mg	197% 4.54mg	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	345% 2418mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	84% 2858mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	76% 41.7μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	177% 2658mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	2653% 292mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of RALSTON Wheat Bran flakes vs California Red Kidney Beans:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have more Vitamin A, 8.9 times more Vitamin B1, 33.3 times more Vitamin B2, 44 times more Vitamin B3, 38.2 times more Vitamin B5, 17.1 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin B12, 53.3 times more Vitamin C and more Vitamin D than Raw California Red Kidney Beans.

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

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 7.2 times more Iron, 3.5 times more Manganese, 1.3 times more Phosphorus, 2.9 times more Selenium, 53.3 times more Sodium and 25.2 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.3 times more Calcium, 3.2 times more Copper and 2.4 times more Potassium than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Raw California Red Kidney Beans have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 13.4 times more Fat, 12 times more Saturated Fat, 24 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Fiber and 2.4 times more Protein than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Raw California Red Kidney Beans have similar amounts of Energy and Omega 3 per 1 lb.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.