Comparing Nutrients in 1 pound Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	4%	12%	84%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	62.7% 1819kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	24.7% 24g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	31.8% 10g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	18% 3.06g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	285% 370g	78% 102g	130g per day for Men 19-50 years
Sugars	266% 193g	NA	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	20.3% 7.7g	111% 42g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	241% 2173μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	472% 5.67mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	492% 6.4mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	473% 75.6mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	36.3% 0.47mg	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	84% 336μg	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	4.54% 0.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	146% 1.3mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	NA	62.7% 1.44mg	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	37% 259mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	14.7% 499mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	244% 3656mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	515% 56.7mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH VS Boiled California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH versus 1 lb of Boiled California 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, COLOSSAL CRUNCH vs Boiled California Red Kidney Beans:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH has more Vitamin A, 9.7 times more Vitamin B1, 22.7 times more Vitamin B2, 30.9 times more Vitamin B3, 16 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin B12, 16.7 times more Vitamin C and more Vitamin D than Boiled California Red Kidney Beans.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

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

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH has 10.1 times more Iron, 5 times more Selenium, 201.5 times more Sodium and 14.5 times more Zinc than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains more Calcium, 4.8 times more Copper, 9.6 times more Magnesium, 2.4 times more Phosphorus and 3.8 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH has 3.2 times more Energy, 58.7 times more Fat, 160 times more Saturated Fat, 33.8 times more Omega 6 and 3.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2.1 times more Omega 3, 5.5 times more Fiber and 2.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH provide inadequate amounts of Omega 3
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6