Comparing Nutrients in 300 calories POST Bran Flakes VS Canned Kidney Beans

Weight per 300 calories

• POST Bran Flakes: 92g
• Canned Kidney Beans: 357g

POST Bran Flakes have 3.9 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - POST Bran Flakes or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	4.97% 0.08g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	5.98% 1g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.6% 73.6g	40% 51.8g	130g per day for Men 19-50 years
Sugars	23.5% 17g	9.1% 6.6g	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	% 6.6g	g per day for Men 19-50 years
Fiber	44% 16.7g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	16% 9.05g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	76% 685μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.3mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15.3mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.55mg	20.3% 0.26mg	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	153% 610μg	32% 129μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	191% 4.57μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.76% 4.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	20.3% 122IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.7% 0.7mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.07% 1.3μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	4.02% 40.2mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	53.6% 0.48mg	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	320% 25.6mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	50% 209mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	NA	26% 0.6mg	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	58.7% 411mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	14.3% 488mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	33% 494mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.57mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of POST Bran Flakes vs Canned Kidney Beans:

• Cereals ready-to-eat, POST Bran Flakes have 2.9 times more Vitamin B1, 7 times more Vitamin B2, 10.4 times more Vitamin B3, 5.9 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin B12, more Vitamin D and 9.9 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C and 11.4 times more Vitamin K than Cereals ready-to-eat, POST Bran Flakes.

Comparing minerals per 300 calories for POST Bran Flakes vs Canned Kidney Beans:

• Cereals ready-to-eat, POST Bran Flakes have 6.1 times more Iron, 2.2 times more Magnesium, 1.3 times more Phosphorus, 14.9 times more Selenium and 2.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3 times more Calcium, 1.7 times more Potassium, 2.1 times more Sodium and 89.6 times more Water than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Canned All Types Kidney Beans have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, POST Bran Flakes have 2.7 times more Omega 6, 1.4 times more Carbohydrate and 2.6 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.7 times more Omega 3 and 2.1 times more Protein than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Canned All Types Kidney Beans have similar amounts of Energy and Fiber per 300 kcal.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.