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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	61% 1764kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	36.4% 11.7g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.46g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	303% 393g	79.6% 103g	130g per day for Men 19-50 years
Sugars	301% 218g	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	39.4% 15g	76.4% 29g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	242% 2182μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	472% 5.67mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	492% 6.4mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	473% 75.6mg	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	579% 7.53mg	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	101% 91mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	101% 603IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	151% 1510mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	109% 0.98mg	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	1701% 136mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	NA	85% 1.95mg	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	46.7% 327mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	27% 912mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	43% 23.6μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	106% 1588mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	515% 56.7mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS vs Boiled Kidney Beans:

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have more Vitamin A, 7.8 times more Vitamin B1, 24.3 times more Vitamin B2, 28.8 times more Vitamin B3, 13.8 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin B12, 16.7 times more Vitamin C and more Vitamin D than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin E in 1 lb.

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

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 9.5 times more Calcium, 1.5 times more Copper, 13.5 times more Iron, 4.7 times more Selenium, 350 times more Sodium and 12.5 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Magnesium, 1.9 times more Phosphorus, 2 times more Potassium and 26.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 3.1 times more Energy, 9.2 times more Fat, 35.2 times more Saturated Fat, 5 times more Omega 6, 3.8 times more Carbohydrate and 150.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 14.2 times more Omega 3, 1.9 times more Fiber and 2.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.