Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%

Macro Nutrients

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Energy	29% 840kcal	139% 4040kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	32.5% 31.5g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	15% 2.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	693% 901g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	588% 426g	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	26.3% 10g	38g per day for Men 19-50 years
Protein	93% 52.2g	69.6% 39g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Vitamin A	NA	1211% 10900μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	1217% 14.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	1931% 25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	1656% 265mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	117% 5.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	2108% 27.4mg	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	1240% 4960μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2875% 69μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	11% 10mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	325% 1950IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	84.7% 12.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Calcium	34% 340mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	142% 1.28mg	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	953% 76.2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	274% 6.3mg	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	96% 670mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	420% 6300mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	545% 60mg	11mg per day for Men 19-50 years
Water	21% 780g	0.32% 12g	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, Fruity DYNO-BITES:

• Canned All Types Kidney Beans have 20.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 12.6 times more Vitamin B1, 49.2 times more Vitamin B2, 64.5 times more Vitamin B3, 4.3 times more Vitamin B5, 37 times more Vitamin B6, 13.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 63.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have similar amounts of Vitamin C per 1 kg.

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

• Canned All Types Kidney Beans have 11.3 times more Calcium, 1.8 times more Magnesium, 1.3 times more Phosphorus, 3.1 times more Potassium and 65 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 6.5 times more Iron, 3.8 times more Manganese, 10 times more Selenium, 2.1 times more Sodium and 13 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 16.4 times more Omega 3, 4.3 times more Fiber and 1.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 4.8 times more Energy, 5.3 times more Fat, 4.5 times more Saturated Fat, 2.4 times more Omega 6, 6.2 times more Carbohydrate and 23 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.