Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Frosted Corn Flakes, MALT-O-MEAL

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Boiled Kidney Beans	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	17.4% 504kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	9.83% 1.67g	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	275% 358g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	215% 156g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	0% 0μg	200% 1802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	400% 4.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	418% 5.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	400% 64mg	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	492% 6.4mg	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	129% 516μg	320% 1282μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	800% 19.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	85.6% 77mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	85.3% 512IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	14% 139mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	53% 0.48mg	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	575% 46mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	11.3% 47.6mg	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	26% 183mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	119% 1790mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Frosted Corn Flakes, MALT-O-MEAL:

• Boiled All Types Kidney Beans have 42 times more Vitamin K 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, 7.6 times more Vitamin B1, 23.6 times more Vitamin B2, 27.9 times more Vitamin B3, 13.4 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin B12, 16.2 times more Vitamin C and more Vitamin D than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Frosted Corn Flakes, MALT-O-MEAL:

• Boiled All Types Kidney Beans have 11.7 times more Calcium, 1.8 times more Copper, 3.5 times more Magnesium, 3 times more Phosphorus, 4.9 times more Potassium, 4.2 times more Zinc and 22.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 5.2 times more Iron, 5 times more Selenium and 451 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 12.1 times more Omega 3, 5.3 times more Fiber and 2 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 3.1 times more Energy, 3.9 times more Omega 6, 4 times more Carbohydrate and 122.7 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.