Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	3%	25%	72%

Macro Nutrients

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Energy	29% 840kcal	147% 4250kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	124% 121g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	58% 18.5g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	676% 11g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	179% 30.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	603% 783g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	453% 329g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	132% 50g	38g per day for Men 19-50 years
Protein	93% 52.2g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Vitamin A	NA	553% 4980μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	1042% 12.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	1085% 14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	1042% 167mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	1277% 16.6mg	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	90% 360μg	1668% 6670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2083% 50μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	222% 200mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	222% 1330IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Calcium	34% 340mg	333% 3330mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	148% 1.33mg	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	146% 11.7mg	3750% 300mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	NA	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	129% 900mg	357% 2500mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	46% 1570mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	460% 253μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	315% 4730mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	1136% 125mg	11mg per day for Men 19-50 years
Water	21% 780g	0.81% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS:

• Canned All Types Kidney Beans have 2.6 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain 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, more Vitamin D and 21.5 times more Vitamin E than Canned All Types Kidney Beans.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS:

• Canned All Types Kidney Beans have 1.5 times more Potassium and 26 times more Water than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain 9.8 times more Calcium, 25.6 times more Iron, 2.8 times more Phosphorus, 28.1 times more Selenium, 1.6 times more Sodium and 27.2 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have similar amounts of Copper and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 1.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain 5.1 times more Energy, 20.1 times more Fat, 13.1 times more Saturated Fat, 13.2 times more Omega 3, 28.8 times more Omega 6, 5.4 times more Carbohydrate and 17.8 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have similar amounts of Fiber per 1 kg.
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.