Comparing Nutrients in 1 pound Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	California Red Kidney Beans	Recommended Dietary Allowance
Energy	53.5% 1551kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	8.74% 8.5g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	6% 1.92g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	22.6% 3.84g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	280% 365g	209% 271g	130g per day for Men 19-50 years
Sugars	207% 150g	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	122% 46.3g	297% 113g	38g per day for Men 19-50 years
Protein	62% 34.6g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	128% 1148μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	238% 2.86mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	251% 3.27mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	240% 38.4mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	297% 3.86mg	139% 1.8mg	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	384% 1538μg	447% 1787μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	478% 11.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	22.7% 20.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	77% 463IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	15% 150mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	256% 2.3mg	554% 5mg	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	865% 69mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	NA	197% 4.54mg	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	220% 1538mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	73% 2477mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	318% 175μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	141% 2114mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	262% 29mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.92% 34g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal vs California Red Kidney Beans:

• Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have more Vitamin A, 3.3 times more Vitamin B2, 4.1 times more Vitamin B3, 2.1 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B9 per 1 lb.

Comparing minerals per 1 pound for Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal vs California Red Kidney Beans:

• Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 1.6 times more Iron, 12.1 times more Selenium, 42.4 times more Sodium and 2.5 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.9 times more Calcium, 2.2 times more Copper and 2.7 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Raw California Red Kidney Beans have similar amounts of Magnesium and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 7.5 times more Fat, 11.8 times more Saturated Fat, 15.7 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Omega 3, 2.4 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Raw California Red Kidney Beans have similar amounts of Energy per 1 lb.
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.