Comparing Nutrients in 100 calories California Red Kidney Beans VS Frosted Corn Flakes, MALT-O-MEAL

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Frosted Corn Flakes, MALT-O-MEAL: 25.7g

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

Which food has more nutrients per 100 calories - California Red Kidney Beans or Frosted Corn Flakes, MALT-O-MEAL?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	California Red Kidney Beans	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.086% 0.028g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0.22% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	18% 23g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	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	20% 7.55g	0.81% 0.31g	38g per day for Men 19-50 years
Protein	13% 7.4g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	26% 4.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	32% 0.41mg	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	30% 119μg	20.8% 83μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	52% 1.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	5.54% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.53% 33IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.15% 0.023mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.043% 0.051μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	5.9% 59mg	0.077% 0.77mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	3.43% 0.031mg	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	35.4% 2.83mg	37.3% 3mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	0.73% 3.1mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	NA	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	17.5% 123mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	0.62% 21mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	2.57% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	7.73% 116mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	0.56% 0.062mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	0.021% 0.77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Frosted Corn Flakes, MALT-O-MEAL:

• Raw California Red Kidney Beans have 1.4 times more Vitamin B9 than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain more Vitamin A, 1.9 times more Vitamin B1, 5.3 times more Vitamin B2, 6.6 times more Vitamin B3, 3.4 times more Vitamin B6, more Vitamin B12, 3.7 times more Vitamin C and more Vitamin D than Raw California Red Kidney Beans.

Comparing minerals per 100 calories for California Red Kidney Beans vs Frosted Corn Flakes, MALT-O-MEAL:

• Raw California Red Kidney Beans have 76.6 times more Calcium, 10.8 times more Copper, 15.7 times more Magnesium, 10.4 times more Phosphorus, 21.4 times more Potassium and 12.5 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 1.5 times more Selenium and 34.8 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw California Red Kidney Beans have 7.1 times more Omega 3, 24.5 times more Fiber and 6.8 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Energy per 100 kcal.
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.