Comparing Nutrients in 300 calories Red Kidney Beans VS RALSTON Wheat Bran flakes

Weight per 300 calories

• Red Kidney Beans: 89g
• RALSTON Wheat Bran flakes: 77g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Red Kidney Beans or RALSTON Wheat Bran flakes?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Red Kidney Beans	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	2.66% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	5.87% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	47.2% 61.4g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	18.2% 13.2g	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	2.4% 1.75g	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	% 1.55g	g per day for Men 19-50 years
Sucrose	NA	% 9.6g	g per day for Men 19-50 years
Fiber	35.6% 13.5g	34.2% 13g	38g per day for Men 19-50 years
Protein	36% 20g	14% 7.85g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	45.4% 408μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	302% 3.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	431% 5.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	435% 69.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	458% 23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	402% 5.23mg	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	87.7% 351μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	663% 16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.45% 4mg	205% 184mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	44.2% 265IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.25% 0.19mg	413% 62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	1.73% 2.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	7.4% 74mg	3.46% 34.6mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	29.5% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	651% 52mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	34.8% 146mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	116% 2.67mg	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	51.6% 361mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	13% 7.08μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	30% 451mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.053% 1.95g	3700g per day for Men 19-50 years

Red Kidney Beans VS RALSTON Wheat Bran Flakes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or RALSTON Wheat Bran flakes?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs RALSTON Wheat Bran flakes:

• 300 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain more Vitamin A, 6.7 times more Vitamin B1, 29.3 times more Vitamin B2, 37.1 times more Vitamin B3, 33 times more Vitamin B5, 14.8 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12, 46 times more Vitamin C, more Vitamin D and 331.1 times more Vitamin E than Raw Red Kidney Beans.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have insufficient amounts of Vitamin K in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs RALSTON Wheat Bran flakes:

• 300 calories of Red Kidney Beans have 2.1 times more Calcium, 2.3 times more Copper and 2.5 times more Potassium than RALSTON Wheat Bran flakes.
• While 300 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 8.7 times more Iron, 2.7 times more Manganese, 2.5 times more Selenium, 42.2 times more Sodium and 19.9 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and RALSTON Wheat Bran flakes contain similar levels of Magnesium and Phosphorus per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of RALSTON Wheat Bran flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 4.8 times more Omega 3 and 2.6 times more Protein than RALSTON Wheat Bran flakes.
• While 300 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 7.1 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and RALSTON Wheat Bran flakes offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of RALSTON Wheat Bran flakes provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes provide inadequate amounts of Omega 6 in 300 calories.