Comparing Nutrients in 5 ounces HEALTH VALLEY, FIBER 7 Flakes VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.3% 500kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.81g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.2% 111g	25% 32.3g	130g per day for Men 19-50 years
Sugars	39% 28.3g	0.63% 0.45g	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	52.6% 20g	24% 9.07g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	13% 0.17mg	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	50% 200μg	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	125% 3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.6% 5.95mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.36% 1.4mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	10% 101mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	75.3% 0.68mg	34% 0.31mg	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	45% 3.6mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	199% 4.58mg	26.5% 0.61mg	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	66.2% 464mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	19% 283mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	37.2% 4.1mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of HEALTH VALLEY, FIBER 7 Flakes vs Boiled Kidney Beans:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have more Vitamin A, 3.3 times more Vitamin B1, 10.3 times more Vitamin B2, 12.2 times more Vitamin B3, 3.3 times more Vitamin B5, 5.9 times more Vitamin B6, more Vitamin B12, 3.5 times more Vitamin C and 33 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.8 times more Vitamin K than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 5 oz.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for HEALTH VALLEY, FIBER 7 Flakes vs Boiled Kidney Beans:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 2 times more Calcium, 2.2 times more Copper, 3.4 times more Magnesium, 7.5 times more Manganese, 2.4 times more Phosphorus, 17.3 times more Selenium, 200 times more Sodium and 2.9 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 22.3 times more Water than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Boiled All Types Kidney Beans have similar amounts of Iron and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 2.8 times more Energy, 2.8 times more Fat, 5.3 times more Omega 6, 3.4 times more Carbohydrate, 62.5 times more Sugars, 2.2 times more Fiber and 1.7 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.9 times more Omega 3 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.