Comparing Nutrients in 14 ounces Canned Kidney Beans VS Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	14%	2%	84%

Macro Nutrients

	Canned Kidney Beans	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Energy	11.5% 333kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	31% 40g	130g per day for Men 19-50 years
Sugars	10% 7.34g	0.71% 0.52g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 7.34g	NA	g per day for Men 19-50 years
Fiber	45% 17g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	37% 20.7g	12% 6.63g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	46.4% 7.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	45.8% 0.6mg	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	35.7% 143μg	NA	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	5.3% 4.76mg	0% 0mg	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	0.53% 0.079mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Calcium	13.5% 135mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	NA	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	58% 4.64mg	257% 20.6mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	51% 357mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	1.63% 55.6mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	NA	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	8.37% 310g	9.47% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt:

• 14 ounces of Canned Kidney Beans have more Vitamin K than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 14 oz of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 2 times more Vitamin B2, 4.5 times more Vitamin B3 and 2 times more Vitamin B6 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt:

• 14 ounces of Canned Kidney Beans have 13.5 times more Magnesium, 4.1 times more Phosphorus, 16.9 times more Potassium, more Sodium and 6.6 times more Zinc than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 14 oz of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 4.4 times more Iron than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain similar levels of Calcium and Water per 14 ounces.
• 14 ounces of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Kidney Beans have 1.8 times more Energy, 1.4 times more Carbohydrate, 14.2 times more Sugars, 14.3 times more Fiber and 3.1 times more Protein than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• 14 ounces of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide inadequate amounts of Energy and Fiber