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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Canned Kidney Beans	Recommended Dietary Allowance
Energy	53.2% 1544kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	32% 10.2g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 344g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	263% 191g	10% 7.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	34.5% 13g	45% 17g	38g per day for Men 19-50 years
Protein	24% 13.5g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	212% 1909μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	413% 4.96mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	430% 5.6mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	414% 66mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	507% 6.6mg	22.6% 0.29mg	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	35.7% 143μg	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	88% 79.4mg	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	88% 528IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	132% 1322mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	59.5% 0.54mg	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	1488% 119mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	NA	29% 0.67mg	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	41% 286mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	23.5% 798mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	93% 1389mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	451% 49.6mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	8.37% 310g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 10.8 times more Vitamin B1, 27.6 times more Vitamin B2, 40.6 times more Vitamin B3, 22.4 times more Vitamin B6, 18.5 times more Vitamin B9, more Vitamin B12, 16.7 times more Vitamin C and more Vitamin D than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin K
• 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin E in 14 ounces.

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

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 9.8 times more Calcium, 2.4 times more Copper, 25.6 times more Iron, 5.8 times more Selenium and 27.2 times more Zinc than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 31.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Canned Kidney Beans contain similar levels of Magnesium, Phosphorus, Potassium and Sodium per 14 ounces.
• 14 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 4.6 times more Energy, 7.7 times more Fat, 18.2 times more Saturated Fat, 5.1 times more Omega 6, 6 times more Carbohydrate and 26 times more Sugars than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 6.8 times more Omega 3, 1.3 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS provide inadequate amounts of Omega 3
• 14 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6