Comparing Nutrients in 100 grams HEALTH VALLEY, FIBER 7 Flakes VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Red Kidney Beans	Recommended Dietary Allowance
Energy	12% 353kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	3.38% 0.57g	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	60% 78g	47% 61.3g	130g per day for Men 19-50 years
Sugars	27.6% 20g	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	37% 14g	40% 15g	38g per day for Men 19-50 years
Protein	25.8% 14.4g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	11.8% 106μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.2% 0.71mg	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	35.3% 141μg	99% 394μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	88.3% 2.12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.67% 4.2mg	5% 4.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.6% 0.99mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.1% 71mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	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	31.8% 2.54mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	140% 3.23mg	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	46.7% 327mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.081% 3g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: HEALTH VALLEY, FIBER 7 Flakes VS Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of HEALTH VALLEY, FIBER 7 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 HEALTH VALLEY, FIBER 7 Flakes vs Red Kidney Beans:

• 100 grams of HEALTH VALLEY, FIBER 7 Flakes have more Vitamin A, 2.8 times more Vitamin B2, 3.3 times more Vitamin B3, 1.8 times more Vitamin B6, more Vitamin B12 and 4.7 times more Vitamin E than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 2.8 times more Vitamin B9 and 2.5 times more Vitamin K than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per 100 grams.
• 100 grams of HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin K
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Raw Red Kidney Beans have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for HEALTH VALLEY, FIBER 7 Flakes vs Red Kidney Beans:

• 100 grams of HEALTH VALLEY, FIBER 7 Flakes have 2.9 times more Manganese, 5.9 times more Selenium and 16.7 times more Sodium than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 1.5 times more Copper, 2.6 times more Iron and 2.8 times more Potassium than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and Red Kidney Beans contain similar levels of Calcium, Magnesium, Phosphorus and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of HEALTH VALLEY, FIBER 7 Flakes have 2.5 times more Omega 6, 1.3 times more Carbohydrate and 9.5 times more Sugars than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 10.2 times more Omega 3 and 1.6 times more Protein than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and Red Kidney Beans offer comparable quantities of Energy and Fiber per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6