Comparing Nutrients in 100 grams RALSTON Wheat Bran flakes VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	RALSTON Wheat Bran flakes	California Red Kidney Beans	Recommended Dietary Allowance
Energy	13.4% 390kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	5.44% 0.087g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	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	61.4% 79.8g	46% 59.8g	130g per day for Men 19-50 years
Sugars	23.7% 17g	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	3.13% 2.27g	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	% 2.02g	NA	g per day for Men 19-50 years
Sucrose	% 12.5g	NA	g per day for Men 19-50 years
Fiber	44.5% 17g	65.5% 25g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	59% 531μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	393% 4.7mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	561% 7.3mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	566% 91mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	596% 30mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	523% 6.8mg	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	345% 1379μg	99% 394μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	862% 20.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	266% 240mg	5% 4.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	57.5% 345IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	536% 80.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.5% 45mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.35mg	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	846% 67.7mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	151% 3.47mg	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	76% 533mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	16.7% 9.2μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	585% 64.3mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.068% 2.53g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of RALSTON Wheat Bran flakes vs California Red Kidney Beans:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have more Vitamin A, 8.9 times more Vitamin B1, 33.3 times more Vitamin B2, 44 times more Vitamin B3, 38.2 times more Vitamin B5, 17.1 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin B12, 53.3 times more Vitamin C and more Vitamin D than Raw California Red Kidney Beans.

Comparing minerals per 100 grams for RALSTON Wheat Bran flakes vs California Red Kidney Beans:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 7.2 times more Iron, 3.5 times more Manganese, 1.3 times more Phosphorus, 2.9 times more Selenium, 53.3 times more Sodium and 25.2 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.3 times more Calcium, 3.2 times more Copper and 2.4 times more Potassium than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Raw California Red Kidney Beans have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 13.4 times more Fat, 12 times more Saturated Fat, 24 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Fiber and 2.4 times more Protein than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Raw California Red Kidney Beans have similar amounts of Energy and Omega 3 per 100 g.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.