Comparing Nutrients in 500 calories Boiled Kidney Beans VS Frosted Corn Flakes, MALT-O-MEAL

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Frosted Corn Flakes, MALT-O-MEAL: 129g

Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 3.1 times more energy per unit of mass than Boiled All Types Kidney Beans, which is high in comparison to other foods. Boiled Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Frosted Corn Flakes, MALT-O-MEAL?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Boiled Kidney Beans	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	1.12% 0.018g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	89% 116g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	69.6% 50.5g	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	66.3% 25g	4.06% 1.54g	38g per day for Men 19-50 years
Protein	61% 34g	9.75% 5.46g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	0% 0μg	65% 584μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	129% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	159% 2.07mg	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	128% 512μg	104% 415μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	259% 6.22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.25% 4.72mg	27.7% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	27.6% 166IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	0.77% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	0.21% 0.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	13.8% 138mg	0.39% 3.86mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	17% 0.15mg	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	109% 8.74mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	3.67% 15.4mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	NA	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	77.6% 543mg	8.45% 59mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	13% 7.07μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	38.6% 580mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	7.12% 264g	0.1% 3.86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Frosted Corn Flakes, MALT-O-MEAL:

• Boiled All Types Kidney Beans have 1.2 times more Vitamin B9 and 128.6 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain more Vitamin A, 2.5 times more Vitamin B1, 7.7 times more Vitamin B2, 9.1 times more Vitamin B3, 4.4 times more Vitamin B6, more Vitamin B12, 5.3 times more Vitamin C and more Vitamin D than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Frosted Corn Flakes, MALT-O-MEAL:

• Boiled All Types Kidney Beans have 35.7 times more Calcium, 5.5 times more Copper, 10.7 times more Magnesium, 9.2 times more Phosphorus, 15.1 times more Potassium, 12.8 times more Zinc and 68.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 1.7 times more Iron, 1.6 times more Selenium and 147.2 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 37.2 times more Omega 3, 16.3 times more Fiber and 6.2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 1.3 times more Carbohydrate and 40.1 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Energy per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.