Comparing Nutrients in 500 calories Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH VS Navy Beans

Weight per 500 calories

• Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH: 125g
• Navy Beans: 148g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH or Navy Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	4%	12%	84%
Navy Beans	26%	4%	70%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Navy Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	8.73% 2.8g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	1.17% 0.019g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	4.95% 0.84g	2.92% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	78.3% 102g	69.3% 90g	130g per day for Men 19-50 years
Sugars	73% 53g	7.94% 5.76g	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	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	% 0.31g	g per day for Men 19-50 years
Sucrose	NA	% 4.94g	g per day for Men 19-50 years
Fiber	5.58% 2.1g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Navy Beans	Recommended Dietary Allowance
Vitamin A	66.4% 597μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.8mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.07mg	49% 0.64mg	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	208% 832μg	135% 540μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	260% 6.23μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.7% 25mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	27.6% 166IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.25% 0.19mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.1% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Navy Beans	Recommended Dietary Allowance
Calcium	0% 0mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	8.3% 0.075mg	137% 1.24mg	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	468% 37.4mg	102% 8.15mg	8mg per day for Men 19-50 years
Magnesium	1.5% 6.23mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	NA	91% 2.1mg	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	10% 71mg	86.3% 604mg	700mg per day for Men 19-50 years
Potassium	4.03% 137mg	51.7% 1758mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	67% 1005mg	0.49% 7.4mg	1500mg per day for Men 19-50 years
Zinc	142% 15.6mg	49.2% 5.4mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	0.49% 18g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH VS Navy Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH or Navy Beans?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH vs Navy Beans:

• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have more Vitamin A, 1.4 times more Vitamin B1, 7.2 times more Vitamin B2, 6.4 times more Vitamin B3, 3.3 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Navy Beans.
• 500 calories of Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH as well as Raw Navy Beans have insufficient amounts of Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH vs Navy Beans:

• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have 4.6 times more Iron, 135.5 times more Sodium and 2.9 times more Zinc than Navy Beans.
• While 500 kcal of Raw Navy Beans contain more Calcium, 16.5 times more Copper, 41.6 times more Magnesium, 8.5 times more Phosphorus, 12.8 times more Potassium and 2.2 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH lack sufficient amounts of Calcium, Copper, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have 9.2 times more Sugars than Navy Beans.
• While 500 kcal of Raw Navy Beans contain 42.7 times more Omega 3, 10.7 times more Fiber and 7.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH and Navy Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH as well as Raw Navy Beans provide inadequate amounts of Omega 6 in 500 calories.