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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	53.5% 1551kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	8.74% 8.5g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	6% 1.92g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	22.6% 3.84g	2.85% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	280% 365g	79.6% 103g	130g per day for Men 19-50 years
Sugars	207% 150g	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	122% 46.3g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	62% 34.6g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Boiled 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	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	251% 3.27mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	240% 38.4mg	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	297% 3.86mg	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	384% 1538μg	147% 590μg	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	6.05% 5.44mg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	15% 150mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	256% 2.3mg	122% 1.1mg	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	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	NA	94% 2.16mg	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	92% 644mg	700mg per day for Men 19-50 years
Potassium	73% 2477mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	318% 175μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	141% 2114mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	262% 29mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	0.92% 34g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal VS Boiled Red Kidney Beans per 1 lb

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

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal has more Vitamin A, 3.9 times more Vitamin B1, 12.4 times more Vitamin B2, 14.7 times more Vitamin B3, 7.1 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 28 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin K
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E in one pound.

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

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal has 2.1 times more Copper, 5.2 times more Iron, 3 times more Magnesium, 2.4 times more Phosphorus, 1.4 times more Potassium, 32.2 times more Selenium, 233 times more Sodium and 5.9 times more Zinc than Boiled Red Kidney Beans.
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Boiled Red Kidney Beans contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal has 2.7 times more Energy, 7.9 times more Omega 6, 3.5 times more Carbohydrate, 103.3 times more Sugars and 1.4 times more Fiber than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 2.7 times more Omega 3 than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Boiled Red Kidney Beans offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6