Comparing Nutrients in 7 ounces RALSTON Wheat Bran flakes VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	RALSTON Wheat Bran flakes	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	26.7% 774kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	6.87% 6.67g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	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	122% 158g	35% 45.2g	130g per day for Men 19-50 years
Sugars	47% 34g	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	6.2% 4.5g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 25g	NA	g per day for Men 19-50 years
Fiber	88.3% 33.5g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	36% 20.3g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	117% 1054μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	779% 9.35mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1113% 14.5mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1123% 180mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1183% 59mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1038% 13.5mg	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	684% 2737μg	64.5% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1711% 41μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	529% 476mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	114% 685IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	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	1679% 134mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	299% 6.9mg	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	151% 1058mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	36.8% 1250mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	33% 18.3μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	77.5% 1163mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1161% 128mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.14% 5.02g	3.6% 133g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have more Vitamin A, 29.5 times more Vitamin B1, 125.7 times more Vitamin B2, 156.7 times more Vitamin B3, 135.5 times more Vitamin B5, 56.7 times more Vitamin B6, 10.6 times more Vitamin B9, more Vitamin B12, 199.8 times more Vitamin C, more Vitamin D and 2682 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.1 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.

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

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 1.3 times more Calcium, 1.6 times more Copper, 30.5 times more Iron, 4.5 times more Magnesium, 8.1 times more Manganese, 3.9 times more Phosphorus, 1.6 times more Potassium, 8.4 times more Selenium, 586 times more Sodium and 64.3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 26.5 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 3.1 times more Energy, 6.7 times more Fat, 5.9 times more Saturated Fat, 12 times more Omega 6, 3.5 times more Carbohydrate, 53.7 times more Sugars and 2.6 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Omega 3 than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Boiled All Types Kidney Beans have similar amounts of Protein per 7 oz.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.