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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	5%	7%	88%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Energy	20% 576kcal	61% 1774kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	9.74% 3.1g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	8.22% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	25.3% 4.3g	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	300% 390g	130g per day for Men 19-50 years
Sugars	2% 1.45g	283% 206g	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	76.4% 29g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Vitamin A	0% 0μg	226% 2032μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	438% 5.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	464% 6.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	443% 71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	541% 7.03mg	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	709% 2835μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	886% 21.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	95% 85.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	94% 567IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Calcium	16% 159mg	142% 1420mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	32.3% 0.29mg	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	1594% 128mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	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	89.4% 626mg	50.5% 354mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	81.6% 45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	137% 2055mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	483% 53mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.31% 11.3g	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, TOOTIE FRUITIES:

• Boiled All Types Kidney Beans have 84 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain more Vitamin A, 7.3 times more Vitamin B1, 22.9 times more Vitamin B2, 27 times more Vitamin B3, 12.9 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin B12, 15.7 times more Vitamin C and more Vitamin D than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have insufficient amounts of Vitamin E in 1 lb.

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

• Boiled All Types Kidney Beans have 3.4 times more Copper, 1.8 times more Magnesium, 1.8 times more Phosphorus, 3.9 times more Potassium and 26.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 8.9 times more Calcium, 12.7 times more Iron, 9 times more Selenium, 453 times more Sodium and 11.7 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 5.9 times more Omega 3, 2.9 times more Fiber and 1.8 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 3.1 times more Energy, 6.4 times more Fat, 9.4 times more Saturated Fat, 8.8 times more Omega 6, 3.8 times more Carbohydrate and 141.6 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, TOOTIE FRUITIES have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.