Comparing Nutrients in 1 kilogram Frosted Corn Flakes, MALT-O-MEAL VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	134% 3890kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	24.8% 4.2g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	694% 902g	168% 219g	130g per day for Men 19-50 years
Sugars	542% 393g	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	31.6% 12g	245% 93g	38g per day for Men 19-50 years
Protein	76% 42.5g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	504% 4540μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1008% 12mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1054% 13.7mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1008% 161mg	34.5% 5.5mg	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	1238% 16mg	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	808% 3230μg	185% 740μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2017% 48.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	216% 194mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	215% 1290IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6% 0.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	3% 30mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	291% 2.62mg	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	1450% 116mg	346% 27.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	NA	111% 2.55mg	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	65.7% 460mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	111% 3780mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	301% 4510mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	82% 9mg	11mg per day for Men 19-50 years
Water	0.81% 30g	18% 670g	3700g per day for Men 19-50 years

Nutrient Comparison: Frosted Corn Flakes, MALT-O-MEAL VS Boiled Royal Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Frosted Corn Flakes, MALT-O-MEAL versus 1 kg of Boiled Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frosted Corn Flakes, MALT-O-MEAL vs Boiled Royal Red Kidney Beans:

• 1 kilogram of Frosted Corn Flakes, MALT-O-MEAL has more Vitamin A, 12.7 times more Vitamin B1, 20.4 times more Vitamin B2, 29.2 times more Vitamin B3, 15.5 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin B12, 16.2 times more Vitamin C and more Vitamin D than Boiled Royal Red Kidney Beans.
• 1 kilogram of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 1 kilogram for Frosted Corn Flakes, MALT-O-MEAL vs Boiled Royal Red Kidney Beans:

• 1 kilogram of Frosted Corn Flakes, MALT-O-MEAL has 4.2 times more Iron, 4.6 times more Selenium and 90.2 times more Sodium than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains 14.7 times more Calcium, 2.2 times more Copper, 3.5 times more Magnesium, 3.1 times more Phosphorus, 4.6 times more Potassium and 3.8 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• 1 kilogram of Frosted Corn Flakes, MALT-O-MEAL lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frosted Corn Flakes, MALT-O-MEAL has 3.2 times more Energy, 11.7 times more Omega 6 and 4.1 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains 4.1 times more Omega 3, 7.8 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• 1 kilogram of Frosted Corn Flakes, MALT-O-MEAL provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6