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

Weight per 100 calories

• RALSTON Corn Flakes: 26g
• California Red Kidney Beans: 30.3g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - RALSTON Corn Flakes or California Red Kidney Beans?

Macros Ratio

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

Macro Nutrients

	RALSTON Corn Flakes	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.24g	0.078% 0.076g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	0.28% 0.004g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.072g	0.096% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	14% 18g	130g per day for Men 19-50 years
Sugars	2.8% 2.04g	NA	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	0.48% 0.35g	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	% 0.39g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	1.85% 0.7g	20% 7.55g	38g per day for Men 19-50 years
Protein	2.74% 1.54g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	28.4% 255μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.17mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.2% 5.48mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.52% 0.026mg	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.2% 0.5mg	9.25% 0.12mg	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	46.5% 186μg	30% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58% 1.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	1.5% 1.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	12.4% 74.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.035% 0.005mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.052% 0.52mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	2.17% 0.02mg	37% 0.33mg	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	63% 5.05mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	0.43% 1.82mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	1.08% 0.025mg	13% 0.3mg	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	1.23% 8.6mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	0.82% 28mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	1.04% 0.57μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	9.9% 149mg	0.22% 3.33mg	1500mg per day for Men 19-50 years
Zinc	0.47% 0.052mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	0.023% 0.86g	0.096% 3.56g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Corn Flakes have more Vitamin A, 7.3 times more Vitamin B1, 6.8 times more Vitamin B2, 8.8 times more Vitamin B3, 4.1 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin B12, 12.4 times more Vitamin C and more Vitamin D than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 9.2 times more Vitamin B5 than Cereals ready-to-eat, RALSTON Corn Flakes.

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

• Cereals ready-to-eat, RALSTON Corn Flakes have 1.8 times more Iron and 44.6 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 113.5 times more Calcium, 17.1 times more Copper, 26.6 times more Magnesium, 12.2 times more Manganese, 14.3 times more Phosphorus, 16.2 times more Potassium, 1.7 times more Selenium and 14.8 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, RALSTON Corn Flakes have 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.7 times more Omega 3, 10.7 times more Fiber and 4.8 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Raw California Red Kidney Beans have similar amounts of Energy per 100 kcal.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.