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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	50.6% 1469kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	3.64% 3.53g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	7.66% 1.3g	2.5% 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	69.6% 90g	130g per day for Men 19-50 years
Sugars	281% 204g	1.75% 1.27g	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	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	% 32.7g	NA	g per day for Men 19-50 years
Sucrose	% 141g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	41% 23g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	245% 2203μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	575% 6.9mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	662% 8.6mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	624% 100mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	631% 8.2mg	36.6% 0.48mg	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	129% 516μg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	131% 1.17mg	107% 0.96mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	82.3% 1.9mg	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	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	54% 810mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	263% 29mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	0.3% 11g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Boiled Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS versus 14 oz of Boiled 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, GOLDEN PUFFS vs Boiled Red Kidney Beans:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have more Vitamin A, 10.9 times more Vitamin B1, 37.4 times more Vitamin B2, 43.5 times more Vitamin B3, 1.4 times more Vitamin B5, 17.2 times more Vitamin B6, 5.7 times more Vitamin B9, more Vitamin B12, 23 times more Vitamin C, more Vitamin D and 14.3 times more Vitamin E than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 7.6 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin K
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E

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

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 1.2 times more Copper, 2.7 times more Iron, 1.8 times more Manganese, 1.6 times more Phosphorus, 22.7 times more Selenium, 102 times more Sodium and 6.8 times more Zinc than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 2.5 times more Calcium and 2 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Boiled Red Kidney Beans contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 2.9 times more Energy, 3.9 times more Carbohydrate and 160.4 times more Sugars than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 8.4 times more Omega 3, 2.8 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.