Comparing Nutrients in 1 pound Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Canned Kidney Beans	Recommended Dietary Allowance
Energy	58% 1678kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	4.16% 4.04g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	8.75% 1.5g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 407g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	321% 233g	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	19.6% 14g	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	% 37.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 161g	% 8.4g	g per day for Men 19-50 years
Fiber	31% 11.8g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	46.7% 26g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	280% 2517μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	658% 7.9mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	756% 9.83mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	713% 114mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	721% 9.38mg	26% 0.34mg	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	840% 3361μg	41% 163μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1261% 30.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	139% 125mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	114% 685IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.95mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	5% 50mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	68% 0.61mg	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	449% 36mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	49.7% 209mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	33% 0.76mg	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	144% 1007mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	27.2% 925mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Canned Kidney Beans:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 15 times more Vitamin B1, 42.5 times more Vitamin B2, 61.2 times more Vitamin B3, 2.3 times more Vitamin B5, 27.9 times more Vitamin B6, 20.6 times more Vitamin B9, more Vitamin B12, 23 times more Vitamin C, more Vitamin D and 21.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.7 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

Comparing minerals per 1 pound for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Canned Kidney Beans:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 2.2 times more Copper, 6.8 times more Iron, 1.7 times more Magnesium, 5.1 times more Manganese, 2.5 times more Phosphorus, 30.2 times more Selenium and 15.9 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.1 times more Calcium, 1.5 times more Sodium and 28.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Canned All Types Kidney Beans have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 4.4 times more Energy, 3.1 times more Omega 6, 6.2 times more Carbohydrate, 27.8 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.1 times more Omega 3 and 1.7 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Canned All Types Kidney Beans have similar amounts of Protein per 1 lb.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.