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

Weight per 500 calories

• RALSTON Wheat Bran flakes: 128g
• Boiled California Red Kidney Beans: 403g

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

Which food has more nutrients per 500 calories - RALSTON Wheat Bran flakes or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	RALSTON Wheat Bran flakes	Boiled California Red 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	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.56g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	6.97% 0.11g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.66g	0.47% 0.081g	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	69.5% 90g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	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	99% 37.5g	38g per day for Men 19-50 years
Protein	23.4% 13g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Boiled California Red 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	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	719% 9.35mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	726% 116mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	764% 38.2mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	671% 8.7mg	32.3% 0.42mg	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	74.6% 298μg	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	5.38% 4.84mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.46μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.77% 57.7mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	129% 1.17mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	58% 244mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	55.8% 1.3mg	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	79% 552mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	50% 751mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	750% 82.5mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	0.088% 3.24g	7.3% 270g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have more Vitamin A, 11.6 times more Vitamin B1, 37.4 times more Vitamin B2, 53.3 times more Vitamin B3, 43.3 times more Vitamin B5, 20.8 times more Vitamin B6, 5.9 times more Vitamin B9, more Vitamin B12, 63.5 times more Vitamin C and more Vitamin D than Boiled California Red Kidney Beans.

Comparing minerals per 500 calories for RALSTON Wheat Bran flakes vs Boiled California Red Kidney Beans:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 7.2 times more Iron, 1.3 times more Magnesium, 3.5 times more Manganese, 1.2 times more Phosphorus, 2.4 times more Selenium, 46.6 times more Sodium and 23.8 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4.6 times more Calcium, 2.6 times more Copper, 2.1 times more Potassium and 83.2 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 20.6 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.7 times more Fiber and 2.8 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 California Red Kidney Beans have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.