Comparing Nutrients in 100 calories Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt VS California Red Kidney Beans

Weight per 100 calories

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt: 213g
• California Red Kidney Beans: 30.3g

Raw California Red Kidney Beans have 7 times more energy per unit of mass than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt, which is high in comparison to other foods. Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt having low energy density.

Which food has more nutrients per 100 calories - Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	13%	2%	85%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.078% 0.076g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	NA	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	NA	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	15% 19.6g	14% 18g	130g per day for Men 19-50 years
Sugars	6.37% 4.6g	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	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	2.24% 0.85g	20% 7.55g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	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	NA	30% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.5% 1.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.83% 0.57mg	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

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.4% 104mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	NA	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	149% 12mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	2.03% 8.5mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.86% 34mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	2% 68mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	NA	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.13mg	0.22% 3.33mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	5.13% 190g	0.096% 3.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt vs California Red Kidney Beans:

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 2 times more Vitamin B1, 4.8 times more Vitamin B2, 9 times more Vitamin B3 and 4.8 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Vitamin C than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt vs California Red Kidney Beans:

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 1.8 times more Calcium, 4.2 times more Iron and 53.3 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.7 times more Magnesium, 3.6 times more Phosphorus, 6.6 times more Potassium and 1.8 times more Zinc than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.

Comparison of macro-nutrients per 100 calories:

• Raw California Red Kidney Beans contain 8.9 times more Fiber and 2.5 times more Protein than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.