Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	5%	7%	88%

Macro Nutrients

	Boiled California Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Energy	42.8% 1240kcal	135% 3910kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	21.5% 6.87g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	55.7% 9.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	661% 859g	130g per day for Men 19-50 years
Sugars	NA	625% 453g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	245% 93g	58% 22g	38g per day for Men 19-50 years
Protein	163% 91g	83.8% 47g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Vitamin A	0% 0μg	498% 4480μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	967% 11.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	1023% 13.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	977% 156mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	1192% 15.5mg	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	185% 740μg	1563% 6250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1954% 47μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	209% 188mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	208% 1250IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Calcium	66% 660mg	313% 3130mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	71% 0.64mg	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	373% 30mg	3515% 281mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	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	196% 1370mg	111% 780mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	302% 4530mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	1065% 117mg	11mg per day for Men 19-50 years
Water	18% 669g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES:

• 1 kg of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contains more Vitamin A, 9 times more Vitamin B1, 21.5 times more Vitamin B2, 28.9 times more Vitamin B3, 14.9 times more Vitamin B6, 8.4 times more Vitamin B9, more Vitamin B12, 15.7 times more Vitamin C and more Vitamin D than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES:

• 1 kilogram of Boiled California Red Kidney Beans has 4.5 times more Copper, 2 times more Magnesium, 1.8 times more Phosphorus and 4 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contains 4.7 times more Calcium, 9.4 times more Iron, 8.3 times more Selenium, 113.3 times more Sodium and 13.6 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 4.2 times more Fiber and 1.9 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contains 3.2 times more Energy, 35.6 times more Fat, 49.1 times more Saturated Fat, 47.4 times more Omega 6 and 3.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES provide inadequate amounts of Omega 3