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Comparing Nutrients in 100 grams RALSTON Wheat Bran flakesVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

RALSTON Wheat Bran flakes
10%
8%
82%
Boiled Kidney Beans
27%
3%
70%
100 g ▼

Macro Nutrients

13.4%390kcal
Energy
4.38%127kcal
390 kcalvs127 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.46%3.36g
Fat
0.52%0.5g
3.36 gvs0.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.35%0.43g
Saturated Fat
0.23%0.073g
0.43 gvs0.073 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.44%0.087g
Omega 3
10.6%0.17g
0.087 gvs0.17 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.63%1.3g
Omega 6
0.64%0.11g
1.3 gvs0.11 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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61.4%79.8g
Carbohydrate
17.5%23g
79.8 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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23.7%17g
Sugars
0.44%0.32g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
17 gvs0.32 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.13%2.27g
Fructose
NA
≤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]
2.27 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.02g
Glucose
NA
2.02 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%12.5g
Sucrose
NA
12.5 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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44.5%17g
Fiber
17%6.4g
17 gvs6.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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18.2%10.2g
Protein
15.5%8.67g
10.2 gvs8.67 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

59%531μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
531 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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393%4.7mg
Vitamin B1
13.3%0.16mg
Thiamine
4.7 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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561%7.3mg
Vitamin B2
4.46%0.058mg
Riboflavin
7.3 mgvs0.058 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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566%91mg
Vitamin B3
3.6%0.58mg
Niacin, nicotinic acid, niacinamide
91 mgvs0.58 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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596%30mg
Vitamin B5
4.4%0.22mg
Pantothenic acid
30 mgvs0.22 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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523%6.8mg
Vitamin B6
9.23%0.12mg
Pyridoxine
6.8 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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345%1379μg
Vitamin B9
32.5%130μg
Folates and Folic Acid
1379 μgvs130 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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862%20.7μg
Vitamin B12
0%0μg
Cobalamin
20.7 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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266%240mg
Vitamin C
1.33%1.2mg
Ascorbic acid
240 mgvs1.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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57.5%345IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
345 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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536%80.5mg
Vitamin E
0.2%0.03mg
Tocopherols and Tocotrienols
80.5 mgvs0.03 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.25%2.7μg
Vitamin K
7%8.4μg
Phytomenadione or phylloquinone
2.7 μgvs8.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.5%45mg
Calcium
3.5%35mg
45 mgvs35 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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38.3%0.35mg
Copper
24%0.22mg
0.35 mgvs0.22 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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846%67.7mg
Iron
27.8%2.22mg
67.7 mgvs2.22 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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45.2%190mg
Magnesium
10%42mg
190 mgvs42 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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151%3.47mg
Manganese
18.7%0.43mg
3.47 mgvs0.43 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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76%533mg
Phosphorus
19.7%138mg
533 mgvs138 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18.5%630mg
Potassium
12%405mg
630 mgvs405 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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16.7%9.2μg
Selenium
2%1.1μg
9.2 μgvs1.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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39%586mg
Sodium
0.067%1mg
586 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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585%64.3mg
Zinc
9.1%1mg
64.3 mgvs1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.068%2.53g
Water
1.8%67g
2.53 gvs67 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of RALSTON Wheat Bran flakes vs Boiled Kidney Beans:
Comparing minerals per 100 grams for RALSTON Wheat Bran flakes vs Boiled Kidney Beans:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: