Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%

Macro Nutrients

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Energy	29% 840kcal	118% 3420kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	19.3% 18.7g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	13.3% 4.24g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	49.8% 8.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	618% 804g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	456% 330g	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	268% 102g	38g per day for Men 19-50 years
Protein	93% 52.2g	136% 76.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	NA	281% 2530μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	525% 6.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	554% 7.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	529% 84.7mg	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	654% 8.5mg	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	848% 3390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1054% 25.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	170% 1020IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	34% 340mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	564% 5.1mg	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	1906% 153mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	324% 1360mg	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	484% 3390mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	161% 5460mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	702% 386μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	311% 4660mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	578% 63.6mg	11mg per day for Men 19-50 years
Water	21% 780g	2.03% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Canned Kidney Beans has 13.7 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contains 5.4 times more Vitamin B1, 14.1 times more Vitamin B2, 20.6 times more Vitamin B3, 11.5 times more Vitamin B6, 9.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin C and Vitamin E in one kilogram.

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

• 1 kilogram of Canned Kidney Beans has 10.4 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contains 3.8 times more Copper, 13 times more Iron, 5 times more Magnesium, 3.8 times more Phosphorus, 2.3 times more Potassium, 42.9 times more Selenium, 1.6 times more Sodium and 13.8 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain similar levels of Calcium per one kilogram.
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 1.3 times more Omega 3 than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contains 4.1 times more Energy, 8 times more Omega 6, 5.5 times more Carbohydrate, 17.9 times more Sugars, 2.4 times more Fiber and 1.5 times more Protein than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans provide inadequate amounts of Omega 6