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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	California Red Kidney Beans	Recommended Dietary Allowance
Energy	53.2% 1544kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	32% 10.2g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	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	265% 344g	183% 237g	130g per day for Men 19-50 years
Sugars	263% 191g	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	34.5% 13g	260% 99g	38g per day for Men 19-50 years
Protein	24% 13.5g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	212% 1909μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	413% 4.96mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	430% 5.6mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	414% 66mg	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	507% 6.6mg	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	88% 79.4mg	20% 18mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	132% 1322mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	1488% 119mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	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	41% 286mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	23.5% 798mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	93% 1389mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	451% 49.6mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS VS California Red 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 California Red 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 California Red Kidney Beans:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have more Vitamin A, 2.4 times more Vitamin B1, 6.4 times more Vitamin B2, 8.1 times more Vitamin B3, 4.2 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12, 4.4 times more Vitamin C and more Vitamin D than California Red Kidney Beans.
• 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

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

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 1.7 times more Calcium, 3.2 times more Iron, 1.6 times more Selenium, 31.8 times more Sodium and 4.9 times more Zinc than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 3.4 times more Copper, 5.9 times more Magnesium, 5.6 times more Phosphorus and 7.4 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 18.4 times more Fat, 71.4 times more Saturated Fat, 10.1 times more Omega 6 and 1.5 times more Carbohydrate than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 7 times more Omega 3, 7.5 times more Fiber and 7.1 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and California Red Kidney Beans offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS provide inadequate amounts of Omega 3
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6