Comparing Nutrients in 500 calories POST Bran Flakes VS California Red Kidney Beans

Weight per 500 calories

• POST Bran Flakes: 152g
• California Red Kidney Beans: 152g

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

Which food has more nutrients per 500 calories - POST Bran Flakes or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	POST Bran Flakes	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	8.3% 0.13g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	9.96% 1.7g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	69.7% 91g	130g per day for Men 19-50 years
Sugars	39% 28.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	73.4% 28g	99% 37.7g	38g per day for Men 19-50 years
Protein	27% 15g	66% 37g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	127% 1142μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 2mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	159% 25.5mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	46.3% 0.6mg	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	254% 1017μg	149% 597μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	318% 7.62μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.58% 6.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	33.8% 203IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.83% 1.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.78% 2.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.7% 67mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	84.7% 0.76mg	185% 1.67mg	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	534% 42.7mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	NA	66% 1.5mg	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	98% 684mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	24% 813mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	146% 80μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	55% 823mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	69.3% 7.62mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of POST Bran Flakes vs California Red Kidney Beans:

• Cereals ready-to-eat, POST Bran Flakes have more Vitamin A, 2.5 times more Vitamin B1, 6.4 times more Vitamin B2, 8.2 times more Vitamin B3, 4.3 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Vitamin C than Cereals ready-to-eat, POST Bran Flakes.

Comparing minerals per 500 calories for POST Bran Flakes vs California Red Kidney Beans:

• Cereals ready-to-eat, POST Bran Flakes have 3 times more Iron, 1.4 times more Magnesium, 16.5 times more Selenium, 49.4 times more Sodium and 2 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.4 times more Calcium, 2.2 times more Copper and 2.8 times more Potassium than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Raw California Red Kidney Beans have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, POST Bran Flakes have 20.7 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Fiber and 2.4 times more Protein than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Raw California Red Kidney Beans have similar amounts of Energy and Omega 3 per 500 kcal.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.