Comparing Nutrients in 14 ounces Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	4%	23%	73%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	California Red Kidney Beans	Recommended Dietary Allowance
Energy	60.6% 1758kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.6g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	20.6% 6.6g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	NA	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 317g	183% 237g	130g per day for Men 19-50 years
Sugars	194% 140g	NA	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	49% 18.7g	260% 99g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	220% 1984μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	496% 5.95mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	488% 6.35mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	487% 78mg	51% 8.18mg	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	598% 7.78mg	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	662% 2647μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	827% 20μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	110% 99mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	86% 516IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	25.7% 3.85mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	134% 1341mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	NA	485% 4.37mg	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	1701% 136mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	NA	173% 3.97mg	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	100% 699mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	122% 1834mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	530% 58.3mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal vs California Red Kidney Beans:

• Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have more Vitamin A, 2.8 times more Vitamin B1, 7.3 times more Vitamin B2, 9.5 times more Vitamin B3, 4.9 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12, 5.6 times more Vitamin C and more Vitamin D than Raw California Red Kidney Beans.

Comparing minerals per 14 ounces for Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal vs California Red Kidney Beans:

• Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 1.7 times more Calcium, 3.7 times more Iron, 42 times more Sodium and 5.8 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.2 times more Magnesium, 2.3 times more Phosphorus and 8.3 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 1.3 times more Energy, 45.9 times more Fat, 46.1 times more Saturated Fat and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.3 times more Fiber and 5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.