Comparing Nutrients in 1 pound Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	4%	23%	73%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	69.3% 2009kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	53.7% 52g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	23.5% 7.53g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	NA	2.85% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	279% 362g	79.6% 103g	130g per day for Men 19-50 years
Sugars	221% 160g	2% 1.45g	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	56% 21.3g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	39.7% 22.2g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	252% 2268μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	567% 6.8mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	558% 7.26mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	557% 89mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	684% 8.9mg	42% 0.54mg	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	756% 3025μg	147% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	945% 22.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	126% 113mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	98% 590IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29.3% 4.4mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.05% 7.26μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	153% 1533mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	NA	122% 1.1mg	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	1944% 156mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	NA	94% 2.16mg	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	114% 798mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	NA	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	140% 2096mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	605% 66.6mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	0.13% 5g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal VS Boiled Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal vs Boiled Red Kidney Beans:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal has more Vitamin A, 9.4 times more Vitamin B1, 27.6 times more Vitamin B2, 34 times more Vitamin B3, 16.3 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin B12, 20.8 times more Vitamin C, more Vitamin D and 32.3 times more Vitamin E than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 5.3 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have insufficient amounts of Vitamin K
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E

Comparing minerals per 1 pound for Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal vs Boiled Red Kidney Beans:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal has 12.1 times more Calcium, 11.7 times more Iron, 1.2 times more Phosphorus, 231 times more Sodium and 13.7 times more Zinc than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 2.3 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal and Boiled Red Kidney Beans contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal has 3.5 times more Energy, 23 times more Fat, 23.1 times more Saturated Fat, 3.5 times more Carbohydrate and 110.5 times more Sugars than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 1.6 times more Fiber and 1.8 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.