Comparing Nutrients in 5 ounces Canned Kidney Beans VS 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	4.1% 119kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	87% 113g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	33.6% 24.3g	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	4.44% 3.2g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 17.7g	g per day for Men 19-50 years
Fiber	16% 6.1g	63% 24g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	NA	83.6% 753μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	557% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	795% 10.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	802% 128mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	845% 42.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	741% 9.64mg	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	12.8% 51μg	489% 1955μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1222% 29.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	378% 340mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	81.5% 489IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	760% 114mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	4.8% 48mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	54.3% 0.49mg	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	20.7% 1.66mg	1199% 96mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	64% 269mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	214% 4.9mg	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	18.2% 128mg	108% 756mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	55.4% 831mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	829% 91mg	11mg per day for Men 19-50 years
Water	3% 111g	0.097% 3.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS RALSTON Wheat Bran flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of RALSTON Wheat Bran flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs RALSTON Wheat Bran flakes:

• 5 ounces of Canned Kidney Beans have 1.5 times more Vitamin K than RALSTON Wheat Bran flakes.
• While 5 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 40.6 times more Vitamin B1, 142.9 times more Vitamin B2, 220.4 times more Vitamin B3, 215.9 times more Vitamin B5, 91.9 times more Vitamin B6, 38.3 times more Vitamin B9, more Vitamin B12, 199.8 times more Vitamin C, more Vitamin D and 4023 times more Vitamin E than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E

Comparing minerals per 5 ounces for Canned Kidney Beans vs RALSTON Wheat Bran flakes:

• 5 ounces of Canned Kidney Beans have 30.8 times more Water than RALSTON Wheat Bran flakes.
• While 5 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 1.3 times more Calcium, 2.6 times more Copper, 57.8 times more Iron, 7 times more Magnesium, 20.6 times more Manganese, 5.9 times more Phosphorus, 2.7 times more Potassium, 10.2 times more Selenium, 2 times more Sodium and 139.8 times more Zinc than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 4.6 times more Energy, 5.6 times more Fat, 12.2 times more Omega 6, 5.5 times more Carbohydrate, 9.3 times more Sugars, more Fructose, 3.9 times more Fiber and 2 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and RALSTON Wheat Bran flakes offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6