Comparing Nutrients in 7 ounces RALSTON Corn Flakes VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	RALSTON Corn Flakes	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	26.3% 762kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	3.23% 0.55g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	134% 175g	35% 45.2g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	0.88% 0.64g	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	3.67% 2.66g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.15g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	21% 11.7g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	216% 1947μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	741% 8.9mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	266% 3.45mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	261% 41.7mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.93% 0.2mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	291% 3.8mg	18.3% 0.24mg	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	354% 1417μg	64.5% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	443% 10.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	143% 129mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	95% 568IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	47.6% 0.43mg	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	481% 38.5mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	37% 0.85mg	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	9.36% 65.5mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	75.5% 1133mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.18% 6.57g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of RALSTON Corn Flakes vs Boiled Kidney Beans:

• Cereals ready-to-eat, RALSTON Corn Flakes have more Vitamin A, 28 times more Vitamin B1, 30 times more Vitamin B2, 36.4 times more Vitamin B3, 15.9 times more Vitamin B6, 5.5 times more Vitamin B9, more Vitamin B12, 54.2 times more Vitamin C and more Vitamin D than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Vitamin B5 and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin E in 7 oz.

Comparing minerals per 7 ounces for RALSTON Corn Flakes vs Boiled Kidney Beans:

• Cereals ready-to-eat, RALSTON Corn Flakes have 8.7 times more Iron, 2 times more Selenium and 571 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 17.5 times more Calcium, 2.9 times more Copper, 6 times more Magnesium, 4.5 times more Manganese, 4.2 times more Phosphorus, 3.8 times more Potassium, 5 times more Zinc and 20.2 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, RALSTON Corn Flakes have 3 times more Energy, 2.6 times more Omega 6, 3.9 times more Carbohydrate and 24.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10 times more Omega 3, 2.4 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.