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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	139% 4040kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	32.5% 31.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	20% 6.4g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	15% 2.53g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	693% 901g	175% 228g	130g per day for Men 19-50 years
Sugars	588% 426g	4.4% 3.2g	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	26.3% 10g	168% 64g	38g per day for Men 19-50 years
Protein	69.6% 39g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1211% 10900μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1217% 14.6mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1931% 25mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1656% 265mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.87mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2108% 27.4mg	92% 1.2mg	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	1240% 4960μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2875% 69μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11% 10mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	325% 1950IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	84.7% 12.7mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	3% 30mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	240% 2.16mg	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	953% 76.2mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	274% 6.3mg	187% 4.3mg	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	96% 670mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	420% 6300mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	545% 60mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.32% 12g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES vs Boiled Kidney Beans:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have more Vitamin A, 9.1 times more Vitamin B1, 43.3 times more Vitamin B2, 45.8 times more Vitamin B3, 2.7 times more Vitamin B5, 22.8 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 42.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 42 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES and Boiled All Types Kidney Beans have similar amounts of Vitamin C per 1 kg.

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

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 3.4 times more Iron, 1.5 times more Manganese, 8.2 times more Selenium, 630 times more Sodium and 6 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 11.7 times more Calcium, 1.7 times more Copper, 2.8 times more Magnesium, 2.1 times more Phosphorus, 5.3 times more Potassium and 55.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 3.2 times more Energy, 6.3 times more Fat, 8.8 times more Saturated Fat, 2.3 times more Omega 6, 4 times more Carbohydrate and 133.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 34 times more Omega 3, 6.4 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.