Comparing Nutrients in 14 ounces Boiled Red Kidney Beans VS Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	12%	1%	87%

Macro Nutrients

	Boiled Red Kidney Beans	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Recommended Dietary Allowance
Energy	17.4% 504kcal	50% 1449kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	NA	1.6g per day for Men 19-50 years
Omega 6	2.5% 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	69.6% 90g	236% 306g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	3.83% 2.78g	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	77.3% 29.4g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	404% 4.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	327% 4.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	490% 78.5mg	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	611% 7.94mg	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	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	0.79% 0.12mg	0% 0mg	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 Red Kidney Beans	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Recommended Dietary Allowance
Calcium	11% 111mg	150% 1496mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	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	146% 11.7mg	2031% 162mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	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	80.5% 564mg	62% 433mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	7.2% 266g	1.04% 38.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Red Kidney Beans versus 14 oz of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Red Kidney Beans vs Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry:

• 14 ounces of Boiled Red Kidney Beans have more Vitamin K than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• While 14 oz of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry contain 7.6 times more Vitamin B1, 18.4 times more Vitamin B2, 34.2 times more Vitamin B3 and 16.7 times more Vitamin B6 than Boiled Red Kidney Beans.
• 14 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Boiled Red Kidney Beans vs Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry:

• 14 ounces of Boiled Red Kidney Beans have 3.5 times more Magnesium, 1.3 times more Phosphorus, 4.3 times more Potassium and 2.1 times more Zinc than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• While 14 oz of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry contain 13.5 times more Calcium and 13.9 times more Iron than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Red Kidney Beans have 2.6 times more Fiber than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• While 14 oz of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry contain 2.9 times more Energy and 3.4 times more Carbohydrate than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry offer comparable quantities of Protein per 14 ounces.