Comparing Nutrients in 500 calories Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS VS Boiled Kidney Beans

Weight per 500 calories

• Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS: 128g
• Boiled Kidney Beans: 394g

Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 3.1 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	5%	6%	89%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.47g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	2.92% 0.94g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	NA	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	69% 89.8g	130g per day for Men 19-50 years
Sugars	79% 57g	1.74% 1.26g	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	7.76% 2.95g	66.3% 25g	38g per day for Men 19-50 years
Protein	10.3% 5.8g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	36.3% 0.47mg	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	194% 777μg	128% 512μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	243% 5.83μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26% 23.3mg	5.25% 4.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	26% 155IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.038mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	39% 388mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	NA	94% 0.85mg	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	437% 35mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	7.33% 30.8mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	NA	73.6% 1.7mg	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	11% 78.2mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	NA	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	39% 582mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	0.087% 3.2g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS vs Boiled Kidney Beans:

• Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 2.3 times more Vitamin B1, 7.2 times more Vitamin B2, 8.5 times more Vitamin B3, 4.1 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin B12, 4.9 times more Vitamin C and more Vitamin D than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 258 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS vs Boiled Kidney Beans:

• Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 2.8 times more Calcium, 4 times more Iron, 147.8 times more Sodium and 3.7 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.4 times more Magnesium, 6.9 times more Phosphorus, 13 times more Potassium and 82.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 1.2 times more Carbohydrate and 45.4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 8.5 times more Fiber and 5.9 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.