Comparing Nutrients in 7 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	5.75% 167kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	6.87% 6.67g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	122% 158g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	47% 34g	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	6.2% 4.5g	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	% 4g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 25g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	88.3% 33.5g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	36% 20.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	NA	117% 1054μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	779% 9.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	1113% 14.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	1123% 180mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	1183% 59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	1038% 13.5mg	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	18% 71.4μg	684% 2737μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1711% 41μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	529% 476mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	114% 685IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	76% 0.68mg	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	29% 2.32mg	1679% 134mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	299% 6.9mg	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	25.5% 179mg	151% 1058mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	36.8% 1250mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	33% 18.3μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	77.5% 1163mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	1161% 128mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.14% 5.02g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs RALSTON Wheat Bran flakes:

• Canned All Types Kidney Beans have 1.5 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While 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.

Comparing minerals per 7 ounces for Canned Kidney Beans vs RALSTON Wheat Bran flakes:

• Canned All Types Kidney Beans have 30.8 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While 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.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 4.6 times more Energy, 5.6 times more Fat, 3.1 times more Saturated 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 All Types Kidney Beans and Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have similar amounts of Omega 3 per 7 oz.
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.