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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	20% 576kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	4.16% 4.04g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	79.6% 103g	313% 407g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	NA	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	NA	% 37.4g	g per day for Men 19-50 years
Sucrose	NA	% 161g	g per day for Men 19-50 years
Fiber	76.4% 29g	31% 11.8g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	46.7% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	0% 0μg	280% 2517μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	658% 7.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	756% 9.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	713% 114mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	147% 590μg	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	0.91% 0.14mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	16% 159mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	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	126% 10mg	449% 36mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	49.7% 209mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	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	89.4% 626mg	144% 1007mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	27.2% 925mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	224% 123μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	61.7% 925mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	301% 33mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.34% 12.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• Boiled All Types Kidney Beans have 7.6 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain more Vitamin A, 10.9 times more Vitamin B1, 37.4 times more Vitamin B2, 43.5 times more Vitamin B3, 1.4 times more Vitamin B5, 17.2 times more Vitamin B6, 5.7 times more Vitamin B9, more Vitamin B12, 23 times more Vitamin C, more Vitamin D and 14.3 times more Vitamin E than Boiled All Types Kidney Beans.

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

• Boiled All Types Kidney Beans have 3.2 times more Calcium, 2 times more Potassium and 24.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 1.4 times more Copper, 3.6 times more Iron, 2 times more Manganese, 1.6 times more Phosphorus, 24.7 times more Selenium, 204 times more Sodium and 7.3 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 8.5 times more Omega 3, 2.5 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 2.9 times more Energy, 3 times more Omega 6, 3.9 times more Carbohydrate and 160.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.