Comparing Nutrients in 1 pound Red Kidney Beans VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	4%	1%	95%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Energy	52.7% 1529kcal	60.2% 1746kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	4.1% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	316% 411g	130g per day for Men 19-50 years
Sugars	13% 9.53g	293% 213g	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	181% 69g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	182% 102g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Vitamin A	0% 0μg	353% 3175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	915% 11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	956% 12.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	914% 146mg	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	1127% 14.7mg	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	366% 1465μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	915% 22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.7% 20.4mg	244% 220mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	98% 585IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.35% 0.95mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Calcium	37.6% 376mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	29.2% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	329% 26.3mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	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	263% 1842mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	9.47% 322mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	53.6% 29.5μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	259% 3878mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	200% 22mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS per 1 lb

Compare the macro and micronutrient content in 1 lb of Red Kidney Beans versus 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Red Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS:

• 1 pound of Red Kidney Beans has 1.2 times more Vitamin B9 and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contains more Vitamin A, 4 times more Vitamin B1, 12.7 times more Vitamin B2, 15.3 times more Vitamin B3, 8.1 times more Vitamin B6, more Vitamin B12, 10.8 times more Vitamin C and more Vitamin D than Raw Red Kidney Beans.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have insufficient amounts of Vitamin K
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have insufficient amounts of Vitamin E in one pound.

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

• 1 pound of Red Kidney Beans has 16.6 times more Calcium, 12.1 times more Copper, 34.5 times more Magnesium, 11 times more Phosphorus and 19.1 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contains 2 times more Selenium, 71.3 times more Sodium and 1.7 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain similar levels of Iron per one pound.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 71.6 times more Omega 3, 8 times more Fiber and 6.8 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contains 1.5 times more Carbohydrate and 22.3 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS offer comparable quantities of Energy per one pound.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS provide inadequate amounts of Omega 6 in one pound.