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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	POST Bran Flakes	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	83.2% 749μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	30.5% 0.4mg	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	167% 667μg	99% 394μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	208% 5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5% 4.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	22% 133IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.13% 0.77mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.4% 44mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	350% 28mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	54.5% 229mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	NA	48.3% 1.1mg	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	64% 449mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	15.7% 533mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	95% 52.5μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	36% 540mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.32% 11.8g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of POST Bran Flakes have 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 Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain more Vitamin C and 4 times more Vitamin K than Cereals ready-to-eat, POST Bran Flakes.
• 100 grams of POST Bran Flakes have insufficient amounts of Vitamin C and Vitamin K
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

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

• 100 grams of POST Bran Flakes have 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 Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 1.9 times more Calcium, 1.4 times more Copper and 2.5 times more Potassium than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Red Kidney Beans contain similar levels of Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of POST Bran Flakes have 2 times more Fat, 4.9 times more Omega 6, 1.3 times more Carbohydrate, 8.9 times more Sugars and 1.2 times more Fiber than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 4.1 times more Omega 3 and 2.3 times more Protein than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Red Kidney Beans offer comparable quantities of Energy per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6