Comparing Nutrients in 5 ounces OAT BRAN FLAKES, HEALTH VALLEY VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Red Kidney Beans	Recommended Dietary Allowance
Energy	18.6% 539kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.25g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	4.43% 1.4g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	67% 87g	130g per day for Men 19-50 years
Sugars	43% 31g	4.1% 2.98g	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	30% 11.3g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	25.3% 14g	57% 32g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.6% 1.06mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88.6% 14mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	43.3% 0.56mg	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	71% 283μg	140% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	177% 4.25μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	189% 170mg	7.1% 6.38mg	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	5% 0.75mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.3% 113mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	50.2% 0.45mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	51% 4.1mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	48.3% 203mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	68.5% 1.57mg	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	69.5% 486mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	68.3% 37.6μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	36% 539mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: OAT BRAN FLAKES, HEALTH VALLEY VS Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of OAT BRAN FLAKES, HEALTH VALLEY versus 5 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY vs Red Kidney Beans:

• 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 1.2 times more Vitamin B1, 4 times more Vitamin B2, 4.7 times more Vitamin B3, 2.5 times more Vitamin B6, more Vitamin B12, 26.7 times more Vitamin C and 2.5 times more Vitamin E than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2 times more Vitamin B9 and 3.1 times more Vitamin K than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Red Kidney Beans provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin K
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for OAT BRAN FLAKES, HEALTH VALLEY vs Red Kidney Beans:

• 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 2.6 times more Manganese, 8.3 times more Selenium and 31.7 times more Sodium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2.2 times more Copper, 2.3 times more Iron, 4 times more Potassium and 1.3 times more Zinc than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Red Kidney Beans contain similar levels of Calcium, Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 2.8 times more Fat, 6.5 times more Saturated Fat, 3.7 times more Omega 6, 1.3 times more Carbohydrate and 10.5 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 8 times more Omega 3, 1.9 times more Fiber and 2.3 times more Protein than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Red Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6