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

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	13% 381kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	4.16% 4.04g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	8.75% 1.5g	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	313% 407g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	321% 233g	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	19.6% 14g	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	% 37.4g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 161g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	31% 11.8g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	46.7% 26g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	NA	280% 2517μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	658% 7.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	756% 9.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	713% 114mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	721% 9.38mg	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	840% 3361μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1261% 30.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	139% 125mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	114% 685IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	15.4% 154mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	149% 1.34mg	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	449% 36mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	49.7% 209mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	168% 3.86mg	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	144% 1007mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	27.2% 925mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	224% 123μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	61.7% 925mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	301% 33mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 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, GOLDEN PUFFS 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, GOLDEN PUFFS:

• 1 pound of Canned Kidney Beans has 3.7 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contains 15 times more Vitamin B1, 42.5 times more Vitamin B2, 61.2 times more Vitamin B3, 2.3 times more Vitamin B5, 27.9 times more Vitamin B6, 20.6 times more Vitamin B9, more Vitamin B12, 23 times more Vitamin C, more Vitamin D and 21.5 times more Vitamin E than Canned All Types Kidney Beans.
• 1 pound of Canned Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin K

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

• 1 pound of Canned Kidney Beans has 3.1 times more Calcium, 1.5 times more Sodium and 28.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contains 2.2 times more Copper, 6.8 times more Iron, 1.7 times more Magnesium, 5.1 times more Manganese, 2.5 times more Phosphorus, 30.2 times more Selenium and 15.9 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain similar levels of Potassium per one pound.
• 1 pound of Canned Kidney Beans lack sufficient amounts of Selenium
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Kidney Beans has 4.1 times more Omega 3 and 1.7 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contains 4.4 times more Energy, 6.2 times more Carbohydrate, 27.8 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS offer comparable quantities of Protein per one pound.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 6 in one pound.