Comparing Nutrients in 300 calories Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt VS Canned Kidney Beans

Weight per 300 calories

• Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt: 625g
• Canned Kidney Beans: 357g

Canned All Types Kidney Beans have 1.8 times more energy per unit of mass than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt, which is average in comparison to other foods. Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	14%	2%	84%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.56g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	NA	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.5% 63g	40% 51.8g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	9.1% 6.6g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	4.93% 1.88g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.63mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.94mg	20.3% 0.26mg	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	32% 129μg	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	4.76% 4.3mg	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	0.42% 0.063mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	23% 231mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	NA	53.6% 0.48mg	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	405% 32.4mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	2.98% 12.5mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	NA	26% 0.6mg	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	19.6% 138mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	2.57% 87.5mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	NA	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	3.98% 0.44mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	15% 552g	7.53% 279g	3700g per day for Men 19-50 years

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

• Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have 2.1 times more Vitamin B1, 3.4 times more Vitamin B2, 8 times more Vitamin B3 and 3.5 times more Vitamin B6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C and more Vitamin K than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

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

• Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have 1.9 times more Calcium, 7.8 times more Iron and 2 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 7.7 times more Magnesium, 2.3 times more Phosphorus, 9.7 times more Potassium, more Sodium and 3.8 times more Zinc than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.

Comparison of macro-nutrients per 300 calories:

• Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have 1.2 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 8.1 times more Sugars, 8.2 times more Fiber and 1.8 times more Protein than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.