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

Weight per 500 calories

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS: 135g
• Red Kidney Beans: 148g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Red 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	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	70% 91g	130g per day for Men 19-50 years
Sugars	96% 69.4g	4.3% 3.1g	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	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 48g	NA	g per day for Men 19-50 years
Fiber	9.25% 3.5g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	14% 7.8g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	83.3% 750μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	196% 2.35mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	225% 2.93mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	213% 34mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.57% 0.43mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	45.3% 0.59mg	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	146% 585μg	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	7.4% 6.68mg	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	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.24% 1.5μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.5% 15mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	15% 62mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	71.7% 1.65mg	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	86% 602mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	18.4% 276mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	89.7% 9.86mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	0.1% 3.73g	0.47% 17.4g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Red 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 Red Kidney Beans?

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

• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have more Vitamin A, 2.6 times more Vitamin B1, 9.2 times more Vitamin B2, 10.9 times more Vitamin B3, 4.7 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12, 5.6 times more Vitamin C and more Vitamin D than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 2.7 times more Vitamin B5 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
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Raw Red Kidney 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, GOLDEN PUFFS vs Red Kidney Beans:

• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 7.7 times more Selenium, 15.5 times more Sodium and 2.4 times more Zinc than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 8.3 times more Calcium, 2.6 times more Copper, 3.3 times more Magnesium, 1.4 times more Manganese, 2 times more Phosphorus and 7.3 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Red Kidney Beans contain similar levels of Iron 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 Red 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 1.3 times more Carbohydrate and 22.3 times more Sugars than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 19.7 times more Omega 3, 6.4 times more Fiber and 4.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Red 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 Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.