Comparing Nutrients in 7 ounces RALSTON Corn Flakes VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	RALSTON Corn Flakes	California Red Kidney Beans	Recommended Dietary Allowance
Energy	26.3% 762kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.23% 0.55g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	134% 175g	91% 119g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	NA	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	130% 49.4g	38g per day for Men 19-50 years
Protein	21% 11.7g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	California Red 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	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	266% 3.45mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	261% 41.7mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.93% 0.2mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	291% 3.8mg	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	243% 2.2mg	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	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	86.3% 2mg	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	115% 804mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	75.5% 1133mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.18% 6.57g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Corn Flakes have more Vitamin A, 8.5 times more Vitamin B1, 7.9 times more Vitamin B2, 10.2 times more Vitamin B3, 4.8 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12, 14.4 times more Vitamin C and more Vitamin D than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.9 times more Vitamin B5 than Cereals ready-to-eat, RALSTON Corn Flakes.

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

• Cereals ready-to-eat, RALSTON Corn Flakes have 2.1 times more Iron and 51.9 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 97.5 times more Calcium, 14.7 times more Copper, 22.9 times more Magnesium, 10.5 times more Manganese, 12.3 times more Phosphorus, 13.9 times more Potassium, 1.5 times more Selenium and 12.8 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, RALSTON Corn Flakes have 5.1 times more Omega 6 and 1.5 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.9 times more Omega 3, 9.2 times more Fiber and 4.1 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Raw California Red Kidney Beans have similar amounts of Energy per 7 oz.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.