Comparing Nutrients in 500 calories Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Canned Kidney Beans

Weight per 500 calories

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS: 135g
• Canned Kidney Beans: 595g

Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 4.4 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	93% 121g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	96% 69.4g	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	5.83% 4.23g	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	% 11g	% 0g	g per day for Men 19-50 years
Sucrose	% 48g	% 11g	g per day for Men 19-50 years
Fiber	9.25% 3.5g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	14% 7.8g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	83.3% 750μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	196% 2.35mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	225% 2.93mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	213% 34mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.57% 0.43mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	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	250% 1001μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	376% 9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	41.4% 37.3mg	7.94% 7.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	34% 204IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.87% 0.58mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.24% 1.5μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	1.5% 15mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	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	134% 10.7mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	15% 62mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	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	43% 300mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	18.4% 276mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	89.7% 9.86mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.1% 3.73g	12.6% 465g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Canned Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS or Canned Kidney Beans?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Canned Kidney Beans:

• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 3.4 times more Vitamin B1, 9.6 times more Vitamin B2, 13.9 times more Vitamin B3, 6.3 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin B12, 5.2 times more Vitamin C and more Vitamin D than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain 1.9 times more Vitamin B5 and 16.4 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin B5 and Vitamin K
• 500 calories of Canned Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin E in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Canned Kidney Beans:

• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 1.5 times more Iron, 6.9 times more Selenium and 3.6 times more Zinc than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain 13.6 times more Calcium, 2 times more Copper, 2.6 times more Magnesium, 1.8 times more Phosphorus, 5.1 times more Potassium, 6.4 times more Sodium and 124.5 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Canned Kidney Beans contain similar levels of Manganese per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium and Potassium
• 500 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 1.4 times more Carbohydrate and 6.3 times more Sugars than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain 18.1 times more Omega 3, 7.3 times more Fiber and 4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Canned Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3 and Fiber
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.