Comparing Nutrients in 100 grams RALSTON Corn Flakes VS 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	13.2% 384kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.7% 88g	46% 59.8g	130g per day for Men 19-50 years
Sugars	11% 7.84g	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	1.85% 1.34g	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	% 1.48g	NA	g per day for Men 19-50 years
Sucrose	% 4.6g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	65.5% 25g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	109% 981μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	374% 4.5mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	134% 1.74mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	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	179% 714μg	99% 394μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	223% 5.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72.2% 65mg	5% 4.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	47.7% 286IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	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	0.2% 2mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	122% 1.1mg	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	243% 19.4mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	4.13% 0.095mg	43.5% 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	4.7% 33mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	38% 571mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	0.32% 11.8g	3700g per day for Men 19-50 years

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

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

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

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

Comparison of macro-nutrients per 100 grams:

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