Comparing Nutrients in 300 calories Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt VS Boiled Kidney Beans

Weight per 300 calories

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt: 638g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 2.7 times more energy per unit of mass than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt, which is average in comparison to other foods. Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt having low energy density.

Which food has more nutrients per 300 calories - Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	13%	2%	85%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	NA	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	41.4% 54g	130g per day for Men 19-50 years
Sugars	19% 14g	1.04% 0.76g	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	6.7% 2.55g	39.8% 15g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.8% 0.96mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.6% 0.96mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.72mg	22% 0.28mg	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	NA	76.8% 307μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.15% 2.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.5% 1.72mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	31.3% 313mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	NA	56.7% 0.51mg	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	446% 35.7mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	6.08% 25.5mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	NA	44% 1mg	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	14.6% 102mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	NA	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.43% 6.4mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	15.4% 569g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt vs Boiled Kidney Beans:

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 2.5 times more Vitamin B1, 7 times more Vitamin B2, 12.4 times more Vitamin B3, 6.1 times more Vitamin B6 and 24.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin C and more Vitamin K than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt vs Boiled Kidney Beans:

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 3.8 times more Calcium, 6.8 times more Iron and 3.6 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.9 times more Magnesium, 3.2 times more Phosphorus, 4.7 times more Potassium and 1.9 times more Zinc than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.

Comparison of macro-nutrients per 300 calories:

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 18.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.9 times more Fiber and 2.3 times more Protein than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.