Comparing Nutrients in 1 pound Canned Kidney Beans VS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%

Macro Nutrients

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Energy	13% 381kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	36.4% 11.7g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	14.5% 2.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	303% 393g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	301% 218g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	39.4% 15g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Vitamin A	NA	242% 2182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	472% 5.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	492% 6.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	473% 75.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	579% 7.53mg	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	41% 163μg	756% 3025μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	945% 22.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	101% 91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	101% 603IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Calcium	15.4% 154mg	151% 1510mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	161% 1.45mg	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	66.3% 5.3mg	1701% 136mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	58.3% 408mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	27% 912mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	43% 23.6μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	106% 1588mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	515% 56.7mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Kidney Beans versus 1 lb of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS:

• 1 pound of Canned Kidney Beans has more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contains 10.8 times more Vitamin B1, 27.6 times more Vitamin B2, 40.6 times more Vitamin B3, 22.4 times more Vitamin B6, 18.5 times more Vitamin B9, more Vitamin B12, 16.7 times more Vitamin C and more Vitamin D than Canned All Types Kidney Beans.
• 1 pound of Canned Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin E in one pound.

Comparing minerals per 1 pound for Canned Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS:

• 1 pound of Canned Kidney Beans has 1.3 times more Phosphorus and 31.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contains 9.8 times more Calcium, 2.4 times more Copper, 25.6 times more Iron, 5.8 times more Selenium and 27.2 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain similar levels of Magnesium, Potassium and Sodium per one pound.
• 1 pound of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Kidney Beans has 6.8 times more Omega 3, 1.3 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contains 4.6 times more Energy, 7.7 times more Fat, 18.2 times more Saturated Fat, 5.1 times more Omega 6, 6 times more Carbohydrate and 26 times more Sugars than Canned All Types Kidney Beans.
• 1 pound of Canned Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS provide inadequate amounts of Omega 3