Comparing Nutrients in 14 ounces Cereals, MALT-O-MEAL, original, plain, dry VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, original, plain, dry	13%	2%	85%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals, MALT-O-MEAL, original, plain, dry	Red Kidney Beans	Recommended Dietary Allowance
Energy	50% 1449kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 307g	187% 243g	130g per day for Men 19-50 years
Sugars	0% 0g	11.5% 8.33g	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	22% 8.33g	159% 60.3g	38g per day for Men 19-50 years
Protein	83.6% 47g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, original, plain, dry	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	354% 4.25mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	223% 2.9mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	354% 56.7mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	345% 4.5mg	121% 1.58mg	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	1131% 4525μg	391% 1564μg	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	20% 18mg	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	2.9% 0.44mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, original, plain, dry	Red Kidney Beans	Recommended Dietary Allowance
Calcium	114% 1135mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	1531% 122mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	NA	192% 4.4mg	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	89% 623mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	101% 11mg	11mg per day for Men 19-50 years
Water	1.1% 41g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, MALT-O-MEAL, original, plain, dry VS Red Kidney Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Cereals, MALT-O-MEAL, original, plain, dry vs Red Kidney Beans:

• 14 ounces of Cereals, MALT-O-MEAL, original, plain, dry have 1.8 times more Vitamin B1, 3.4 times more Vitamin B2, 6.8 times more Vitamin B3, 2.8 times more Vitamin B6 and 2.9 times more Vitamin B9 than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain more Vitamin C and 56 times more Vitamin K than Cereals, MALT-O-MEAL, original, plain, dry.
• 14 ounces of Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Cereals, MALT-O-MEAL, original, plain, dry as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Cereals, MALT-O-MEAL, original, plain, dry vs Red Kidney Beans:

• 14 ounces of Cereals, MALT-O-MEAL, original, plain, dry have 3.4 times more Calcium, 4.6 times more Iron and 7.8 times more Selenium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 6.7 times more Copper, 8.6 times more Magnesium, 2.6 times more Phosphorus, 13.6 times more Potassium and 4.9 times more Zinc than Cereals, MALT-O-MEAL, original, plain, dry.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, MALT-O-MEAL, original, plain, dry have 1.3 times more Carbohydrate than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 15.6 times more Omega 3, more Sugars, 7.2 times more Fiber and 1.9 times more Protein than Cereals, MALT-O-MEAL, original, plain, dry.
• Both Cereals, MALT-O-MEAL, original, plain, dry and Red Kidney Beans offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Cereals, MALT-O-MEAL, original, plain, dry provide inadequate amounts of Omega 3
• Both Cereals, MALT-O-MEAL, original, plain, dry as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.