Comparing Nutrients in 100 grams California Red Kidney Beans VS RALSTON Corn Flakes

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	11.4% 330kcal	13.2% 384kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	67.7% 88g	130g per day for Men 19-50 years
Sugars	NA	11% 7.84g	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	1.85% 1.34g	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	% 1.48g	g per day for Men 19-50 years
Sucrose	NA	% 4.6g	g per day for Men 19-50 years
Fiber	65.5% 25g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 981μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	374% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	134% 1.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	147% 1.9mg	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	99% 394μg	179% 714μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	223% 5.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5% 4.5mg	72.2% 65mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	47.7% 286IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	19.5% 195mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	8.33% 0.075mg	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	117% 9.35mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	4.13% 0.095mg	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	58% 405mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	38% 571mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.089% 3.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs RALSTON Corn Flakes:

• Raw California Red Kidney Beans have 7.9 times more Vitamin B5 than Cereals ready-to-eat, RALSTON Corn Flakes.
• While Cereals ready-to-eat, RALSTON Corn Flakes contain 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.

Comparing minerals per 100 grams for California Red Kidney Beans vs RALSTON Corn Flakes:

• Raw California Red Kidney Beans have 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.
• While Cereals ready-to-eat, RALSTON Corn Flakes contain 2.1 times more Iron and 51.9 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 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.
• While Cereals ready-to-eat, RALSTON Corn Flakes contain 5.1 times more Omega 6 and 1.5 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Energy per 100 g.
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.