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

Weight per 500 calories

• RALSTON Wheat Bran flakes: 128g
• Boiled Kidney Beans: 394g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.44% 4.3g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.56g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	6.97% 0.11g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.66g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.7% 102g	69% 89.8g	130g per day for Men 19-50 years
Sugars	30.4% 22g	1.74% 1.26g	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	4% 2.9g	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	% 2.6g	NA	g per day for Men 19-50 years
Sucrose	% 16g	NA	g per day for Men 19-50 years
Fiber	57% 21.7g	66.3% 25g	38g per day for Men 19-50 years
Protein	23.4% 13g	61% 34g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	75.6% 681μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	504% 6.04mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	719% 9.35mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	726% 116mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	764% 38.2mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	671% 8.7mg	36.3% 0.47mg	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	442% 1768μg	128% 512μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1105% 26.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	341% 307mg	5.25% 4.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	73.7% 442IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	688% 103mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.46μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	5.77% 57.7mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	94% 0.85mg	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	1084% 86.8mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	58% 244mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	73.6% 1.7mg	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% 683mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	50% 751mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	750% 82.5mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	0.088% 3.24g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 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 500 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 500 kcal.