Comparing Nutrients in 100 grams Red Kidney Beans VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Red Kidney Beans	POST Bran Flakes	Recommended Dietary Allowance
Energy	11.6% 337kcal	11.3% 328kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	5.44% 0.087g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	6.54% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	62% 80.5g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	25.7% 18.6g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	40% 15g	48% 18.3g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	83.2% 749μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	131% 1.7mg	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	167% 667μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	208% 5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5% 4.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	22% 133IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	5.13% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	POST Bran Flakes	Recommended Dietary Allowance
Calcium	8.3% 83mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	55.6% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	350% 28mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	54.5% 229mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	NA	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% 406mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	15.7% 533mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	95% 52.5μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	36% 540mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS POST Bran Flakes per 100 g

Compare the macro and micronutrient content in 100 g of Red Kidney Beans versus 100 g of POST Bran Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Red Kidney Beans vs POST Bran Flakes:

• 100 grams of Red Kidney Beans have more Vitamin C and 4 times more Vitamin K than POST Bran Flakes.
• While 100 g of Cereals ready-to-eat, POST Bran Flakes contain more Vitamin A, 2.1 times more Vitamin B1, 6.5 times more Vitamin B2, 7.9 times more Vitamin B3, 4.3 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12, more Vitamin D and 3.7 times more Vitamin E than Raw Red Kidney Beans.
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 100 grams of POST Bran Flakes have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 100 grams for Red Kidney Beans vs POST Bran Flakes:

• 100 grams of Red Kidney Beans have 1.9 times more Calcium, 1.4 times more Copper and 2.5 times more Potassium than POST Bran Flakes.
• While 100 g of Cereals ready-to-eat, POST Bran Flakes contain 4.2 times more Iron, 1.7 times more Magnesium, 16.4 times more Selenium, 45 times more Sodium and 1.8 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and POST Bran Flakes contain similar levels of Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 4.1 times more Omega 3 and 2.3 times more Protein than POST Bran Flakes.
• While 100 g of Cereals ready-to-eat, POST Bran Flakes contain 2 times more Fat, 4.9 times more Omega 6, 1.3 times more Carbohydrate and 8.9 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and POST Bran Flakes offer comparable quantities of Energy and Fiber per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6