Comparing Nutrients in 500 calories Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt VS Canned Kidney Beans

Weight per 500 calories

• Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt: 1042g
• Canned Kidney Beans: 595g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	NA	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	NA	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	1.87% 1.35g	15% 11g	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	% 11g	g per day for Men 19-50 years
Fiber	8.22% 3.13g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	31% 17.4g	55.5% 31g	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	122% 1.46mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.5mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	34% 0.44mg	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	53.6% 214μg	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	7.94% 7.14mg	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	0.69% 0.1mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20.3% 24.4μg	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	38.5% 385mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	NA	89.3% 0.8mg	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	676% 54mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	4.96% 21mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	NA	43.5% 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	32.7% 229mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	NA	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	6.63% 0.73mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	25% 920g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 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 500 kcal.