Comparing Nutrients in 500 calories Canned Kidney Beans VS RALSTON Wheat Bran flakes

Weight per 500 calories

• Canned Kidney Beans: 595g
• RALSTON Wheat Bran flakes: 128g

Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 4.6 times more energy per unit of mass than Canned All Types Kidney Beans, which is high in comparison to other foods. Canned Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or RALSTON Wheat Bran flakes?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Canned Kidney Beans	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	4.44% 4.3g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	1.73% 0.56g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	6.97% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	9.8% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	78.7% 102g	130g per day for Men 19-50 years
Sugars	15% 11g	30.4% 22g	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	0% 0g	4% 2.9g	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	% 0g	% 2.6g	g per day for Men 19-50 years
Sucrose	% 11g	% 16g	g per day for Men 19-50 years
Fiber	67.4% 25.6g	57% 21.7g	38g per day for Men 19-50 years
Protein	55.5% 31g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	NA	75.6% 681μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	504% 6.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	719% 9.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	726% 116mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	764% 38.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	671% 8.7mg	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	53.6% 214μg	442% 1768μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1105% 26.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	341% 307mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	73.7% 442IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	688% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	2.9% 3.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	20.2% 202mg	5.77% 57.7mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	49% 0.44mg	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	87% 6.96mg	1084% 86.8mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	58% 244mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	193% 4.44mg	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	76.5% 536mg	98% 683mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	50% 751mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	750% 82.5mg	11mg per day for Men 19-50 years
Water	12.6% 465g	0.088% 3.24g	3700g per day for Men 19-50 years

Canned Kidney Beans VS RALSTON Wheat Bran Flakes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or RALSTON Wheat Bran flakes?

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs RALSTON Wheat Bran flakes:

• 500 calories of Canned Kidney Beans have 7.1 times more Vitamin K than RALSTON Wheat Bran flakes.
• While 500 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 8.8 times more Vitamin B1, 30.8 times more Vitamin B2, 47.5 times more Vitamin B3, 46.5 times more Vitamin B5, 19.8 times more Vitamin B6, 8.3 times more Vitamin B9, more Vitamin B12, 43 times more Vitamin C, more Vitamin D and 866.5 times more Vitamin E than Canned All Types Kidney Beans.
• 500 calories of Canned Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E
• 500 calories of RALSTON Wheat Bran flakes have insufficient amounts of Vitamin K

Comparing minerals per 500 calories for Canned Kidney Beans vs RALSTON Wheat Bran flakes:

• 500 calories of Canned Kidney Beans have 3.5 times more Calcium, 1.8 times more Copper, 1.7 times more Potassium, 2.3 times more Sodium and 143.2 times more Water than RALSTON Wheat Bran flakes.
• While 500 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 12.5 times more Iron, 1.5 times more Magnesium, 4.4 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Selenium and 30.1 times more Zinc than Canned All Types Kidney Beans.
• 500 calories of Canned Kidney Beans lack sufficient amounts of Selenium
• 500 calories of RALSTON Wheat Bran flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Kidney Beans have 4.4 times more Omega 3 and 2.4 times more Protein than RALSTON Wheat Bran flakes.
• While 500 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 2 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and RALSTON Wheat Bran flakes offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of RALSTON Wheat Bran flakes provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes provide inadequate amounts of Omega 6 in 500 calories.