Comparing Nutrients in 1 pound Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	61% 1764kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	36.4% 11.7g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.46g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	303% 393g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	301% 218g	11.6% 8.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	39.4% 15g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Canned Red Kidney Beans with Liquids	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	492% 6.4mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	473% 75.6mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	28% 0.36mg	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	26% 104μg	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	4.03% 3.63mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	151% 1510mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	74% 0.67mg	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	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	NA	57.4% 1.3mg	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	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	27% 912mg	34.7% 1179mg	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	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	515% 56.7mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS VS Canned Red Kidney Beans with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS versus 1 lb of Canned Red Kidney Beans with Liquids 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, COCO-ROOS vs Canned Red Kidney Beans with Liquids:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS has more Vitamin A, 11.8 times more Vitamin B1, 21 times more Vitamin B2, 33.7 times more Vitamin B3, 20.8 times more Vitamin B6, 29 times more Vitamin B9, more Vitamin B12, 25 times more Vitamin C and more Vitamin D than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin K
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin E in one pound.

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

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS has 11.5 times more Calcium, 2.2 times more Copper, 24 times more Iron, 4.7 times more Selenium, 1.4 times more Sodium and 20.2 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 1.5 times more Phosphorus, 1.3 times more Potassium and 31.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Canned Red Kidney Beans with Liquids 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, COCO-ROOS has 4.8 times more Energy, 12.8 times more Fat, 20.6 times more Saturated Fat, 6.5 times more Omega 6, 5.8 times more Carbohydrate and 26 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 4.3 times more Omega 3, 1.3 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS provide inadequate amounts of Omega 3
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6