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

Weight per 300 calories

• RALSTON Wheat Bran flakes: 77g
• Boiled Kidney Beans: 236g

RALSTON Wheat Bran flakes have 3.1 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - RALSTON Wheat Bran flakes or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	RALSTON Wheat Bran flakes	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.6g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	5.87% 1g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.2% 61.4g	41.4% 54g	130g per day for Men 19-50 years
Sugars	18.2% 13.2g	1.04% 0.76g	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	2.4% 1.75g	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	% 1.55g	NA	g per day for Men 19-50 years
Sucrose	% 9.6g	NA	g per day for Men 19-50 years
Fiber	34.2% 13g	39.8% 15g	38g per day for Men 19-50 years
Protein	14% 7.85g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	45.4% 408μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	302% 3.63mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	431% 5.6mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	435% 69.7mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	458% 23mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	402% 5.23mg	22% 0.28mg	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	265% 1061μg	76.8% 307μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	663% 16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	205% 184mg	3.15% 2.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44.2% 265IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	413% 62mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.73% 2.08μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	3.46% 34.6mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	56.7% 0.51mg	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	651% 52mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	44% 1mg	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	58.6% 410mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	13% 7.08μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	30% 451mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.053% 1.95g	4.27% 158g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have more Vitamin A, 9.6 times more Vitamin B1, 40.9 times more Vitamin B2, 51 times more Vitamin B3, 44.1 times more Vitamin B5, 18.5 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin B12, 65 times more Vitamin C, more Vitamin D and 873.4 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 9.6 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.

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

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 9.9 times more Iron, 1.5 times more Magnesium, 2.6 times more Manganese, 1.3 times more Phosphorus, 2.7 times more Selenium, 190.8 times more Sodium and 20.9 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Calcium, 1.9 times more Copper, 2 times more Potassium and 81.3 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 3.9 times more Omega 6 and 17.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6 times more Omega 3 and 2.6 times more Protein than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.