Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Energy	17.4% 504kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	32% 10.2g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	265% 344g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	263% 191g	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	67% 25.4g	34.5% 13g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Vitamin A	0% 0μg	212% 1909μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	413% 4.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	430% 5.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	414% 66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	507% 6.6mg	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	129% 516μg	662% 2647μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	827% 20μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	88% 79.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	88% 528IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Calcium	14% 139mg	132% 1322mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	141% 1.27mg	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	110% 8.8mg	1488% 119mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	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	78.2% 548mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	23.5% 798mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	93% 1389mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	451% 49.6mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Kidney Beans versus 14 oz of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS:

• 14 ounces of Boiled Kidney Beans have more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain more Vitamin A, 7.8 times more Vitamin B1, 24.3 times more Vitamin B2, 28.8 times more Vitamin B3, 13.8 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin B12, 16.7 times more Vitamin C and more Vitamin D than Boiled All Types Kidney Beans.
• 14 ounces of Boiled Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin K
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS:

• 14 ounces of Boiled Kidney Beans have 1.6 times more Magnesium, 1.9 times more Phosphorus and 2 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 9.5 times more Calcium, 1.5 times more Copper, 13.5 times more Iron, 4.7 times more Selenium, 350 times more Sodium and 12.5 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Kidney Beans have 14.2 times more Omega 3, 1.9 times more Fiber and 2.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 3.1 times more Energy, 9.2 times more Fat, 35.2 times more Saturated Fat, 5 times more Omega 6, 3.8 times more Carbohydrate and 150.3 times more Sugars than Boiled All Types Kidney Beans.
• 14 ounces of Boiled Kidney Beans provide inadequate amounts of Omega 6
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS provide inadequate amounts of Omega 3