Comparing Nutrients in 100 grams Boiled Kidney Beans VS RALSTON Wheat Bran flakes

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	4.38% 127kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	5.44% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	7.63% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	61.4% 79.8g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	23.7% 17g	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	3.13% 2.27g	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	% 2.02g	g per day for Men 19-50 years
Sucrose	NA	% 12.5g	g per day for Men 19-50 years
Fiber	17% 6.4g	44.5% 17g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	59% 531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	393% 4.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	561% 7.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	566% 91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	596% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	523% 6.8mg	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	32.5% 130μg	345% 1379μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	862% 20.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	266% 240mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	57.5% 345IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.2% 0.03mg	536% 80.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	3.5% 35mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	38.3% 0.35mg	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	27.8% 2.22mg	846% 67.7mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	151% 3.47mg	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	19.7% 138mg	76% 533mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	585% 64.3mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.068% 2.53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs RALSTON Wheat Bran flakes:

• Boiled All Types Kidney Beans have 3.1 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 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.

Comparing minerals per 100 grams for Boiled Kidney Beans vs RALSTON Wheat Bran flakes:

• Boiled All Types Kidney Beans have 26.5 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, 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.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 2 times more Omega 3 than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 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.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have similar amounts of Protein per 100 g.
• Both Boiled 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 100 g.