Comparing Nutrients in 1 pound California Red Kidney Beans VS Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	12%	1%	87%

Macro Nutrients

	California Red Kidney Beans	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Recommended Dietary Allowance
Energy	51.6% 1497kcal	57% 1656kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	NA	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	269% 350g	130g per day for Men 19-50 years
Sugars	NA	4.38% 3.18g	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	297% 113g	34.6% 13g	38g per day for Men 19-50 years
Protein	197% 111g	85% 47.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	461% 5.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	373% 4.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	560% 89.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	698% 9.07mg	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	447% 1787μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.7% 20.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Recommended Dietary Allowance
Calcium	88.5% 885mg	171% 1710mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	NA	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	530% 42.4mg	2321% 186mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	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	262% 1837mg	70.6% 494mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	12.4% 422mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry:

• 1 pound of California Red Kidney Beans has more Vitamin C than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• While 1 lb of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry contains 2.3 times more Vitamin B1, 4.9 times more Vitamin B2, 9.6 times more Vitamin B3 and 5 times more Vitamin B6 than Raw California Red Kidney Beans.
• 1 pound of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry:

• 1 pound of California Red Kidney Beans has 12.3 times more Magnesium, 3.7 times more Phosphorus, 16 times more Potassium and 5 times more Zinc than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• While 1 lb of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry contains 1.9 times more Calcium and 4.4 times more Iron than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 8.6 times more Fiber and 2.3 times more Protein than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• While 1 lb of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry contains 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry offer comparable quantities of Energy per one pound.