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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	118% 3420kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	19.3% 18.7g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.24g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	49.8% 8.46g	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	618% 804g	172% 224g	130g per day for Men 19-50 years
Sugars	456% 330g	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	268% 102g	245% 93g	38g per day for Men 19-50 years
Protein	136% 76.3g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	281% 2530μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	525% 6.3mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	554% 7.2mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	529% 84.7mg	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	654% 8.5mg	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	848% 3390μg	185% 740μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1054% 25.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	170% 1020IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	33% 330mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	564% 5.1mg	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	1906% 153mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	324% 1360mg	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	484% 3390mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	161% 5460mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	702% 386μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	311% 4660mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	578% 63.6mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	2.03% 75g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal 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, Raisin Bran Cereal 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, Raisin Bran Cereal vs Boiled California Red Kidney Beans:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal has more Vitamin A, 4.9 times more Vitamin B1, 11.6 times more Vitamin B2, 15.7 times more Vitamin B3, 8.2 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin B12 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 and Vitamin D
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin C in one kilogram.

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

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal has 1.8 times more Copper, 5.1 times more Iron, 2.8 times more Magnesium, 2.5 times more Phosphorus, 1.3 times more Potassium, 32.2 times more Selenium, 116.5 times more Sodium and 7.4 times more Zinc than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 2 times more Calcium than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal has 2.8 times more Energy, 1.9 times more Omega 3, 42.3 times more Omega 6 and 3.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Boiled California Red Kidney Beans offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6