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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6%	3%	91%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	119% 3460kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	NA	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	665% 864g	172% 224g	130g per day for Men 19-50 years
Sugars	108% 78.2g	NA	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	10.5% 4g	245% 93g	38g per day for Men 19-50 years
Protein	108% 60.7g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	506% 4550μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	942% 11.3mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	985% 13mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	946% 151mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1162% 15mg	80% 1.04mg	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	3025% 12100μg	185% 740μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1896% 45.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	202% 1210IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7% 70mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	321% 2.9mg	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	3409% 273mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	NA	138% 3.18mg	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	173% 1210mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	33.5% 1140mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	616% 9240mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	1032% 114mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	0.92% 34g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice has more Vitamin A, 8.8 times more Vitamin B1, 20.6 times more Vitamin B2, 28 times more Vitamin B3, 14.5 times more Vitamin B6, 16.4 times more Vitamin B9, more Vitamin B12, 15.2 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 Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice vs Boiled California Red Kidney Beans:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice has 9.2 times more Iron, 231 times more Sodium and 13.2 times more Zinc than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 9.4 times more Calcium, 2 times more Magnesium and 3.7 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• Both Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice and Boiled California Red Kidney Beans contain similar levels of Copper and Phosphorus per one kilogram.
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice has 2.8 times more Energy and 3.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 23.3 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice provide inadequate amounts of Fiber