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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Canned Kidney Beans	Recommended Dietary Allowance
Energy	50.6% 1469kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	3.64% 3.53g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	7.66% 1.3g	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	274% 356g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	281% 204g	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	17% 12.4g	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	% 32.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 141g	% 7.34g	g per day for Men 19-50 years
Fiber	27% 10.3g	45% 17g	38g per day for Men 19-50 years
Protein	41% 23g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	245% 2203μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	575% 6.9mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	662% 8.6mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	624% 100mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	631% 8.2mg	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	735% 2941μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1103% 26.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	122% 110mg	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	100% 599IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.4% 1.7mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	131% 1.17mg	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	393% 31.4mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	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	126% 881mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	54% 810mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	263% 29mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.3% 11g	8.37% 310g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 15 times more Vitamin B1, 42.5 times more Vitamin B2, 61.2 times more Vitamin B3, 2.3 times more Vitamin B5, 27.9 times more Vitamin B6, 20.6 times more Vitamin B9, more Vitamin B12, 23 times more Vitamin C, more Vitamin D and 21.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.7 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

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

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 2.2 times more Copper, 6.8 times more Iron, 1.7 times more Magnesium, 5.1 times more Manganese, 2.5 times more Phosphorus, 30.2 times more Selenium and 15.9 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.1 times more Calcium, 1.5 times more Sodium and 28.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Canned All Types Kidney Beans have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 4.4 times more Energy, 3.1 times more Omega 6, 6.2 times more Carbohydrate, 27.8 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.1 times more Omega 3 and 1.7 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Canned All Types Kidney Beans have similar amounts of Protein per 14 oz.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.