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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	51.6% 1497kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	4.16% 4.04g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	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	209% 271g	313% 407g	130g per day for Men 19-50 years
Sugars	NA	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	297% 113g	31% 11.8g	38g per day for Men 19-50 years
Protein	197% 111g	46.7% 26g	56g per day for Men 19-50 years

Vitamins

	California Red 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	200% 2.4mg	658% 7.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	756% 9.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	713% 114mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	NA	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	88.5% 885mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	530% 42.4mg	449% 36mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	49.7% 209mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	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	262% 1837mg	144% 1007mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	27.2% 925mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	224% 123μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	61.7% 925mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	301% 33mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red 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 California Red 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 California Red Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• 1 pound of California Red Kidney Beans has 2.5 times more Vitamin B5 than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contains more Vitamin A, 3.3 times more Vitamin B1, 9.9 times more Vitamin B2, 12.2 times more Vitamin B3, 5.2 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin B12, 6.1 times more Vitamin C and more Vitamin D than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

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

• 1 pound of California Red Kidney Beans has 17.7 times more Calcium, 3.7 times more Copper, 3.5 times more Magnesium, 1.8 times more Phosphorus and 7.3 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contains 8.5 times more Selenium, 18.5 times more Sodium and 2.9 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain similar levels of Iron and Manganese per one pound.
• 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 California Red Kidney Beans has 4.2 times more Omega 3, 9.6 times more Fiber and 4.2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contains 1.5 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS offer comparable quantities of Energy per one pound.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 6 in one pound.