Comparing Nutrients in 500 calories Frosted Corn Flakes, MALT-O-MEAL VS Boiled Kidney Beans

Weight per 500 calories

• Frosted Corn Flakes, MALT-O-MEAL: 129g
• Boiled Kidney Beans: 394g

Frosted Corn Flakes, MALT-O-MEAL 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 - Frosted Corn Flakes, MALT-O-MEAL or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	1.12% 0.018g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	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	89% 116g	69% 89.8g	130g per day for Men 19-50 years
Sugars	69.6% 50.5g	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	4.06% 1.54g	66.3% 25g	38g per day for Men 19-50 years
Protein	9.75% 5.46g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	65% 584μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	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	159% 2.07mg	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	104% 415μg	128% 512μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	259% 6.22μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.7% 25mg	5.25% 4.72mg	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	0.77% 0.12mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.26μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	0.39% 3.86mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	186% 15mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	3.67% 15.4mg	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	8.45% 59mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	13% 7.07μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	38.6% 580mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	0.1% 3.86g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frosted Corn Flakes, MALT-O-MEAL vs Boiled Kidney Beans:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have more Vitamin A, 2.5 times more Vitamin B1, 7.7 times more Vitamin B2, 9.1 times more Vitamin B3, 4.4 times more Vitamin B6, more Vitamin B12, 5.3 times more Vitamin C and more Vitamin D than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 128.6 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 500 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Frosted Corn Flakes, MALT-O-MEAL vs Boiled Kidney Beans:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.7 times more Iron, 1.6 times more Selenium and 147.2 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 35.7 times more Calcium, 5.5 times more Copper, 10.7 times more Magnesium, 9.2 times more Phosphorus, 15.1 times more Potassium, 12.8 times more Zinc and 68.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.3 times more Carbohydrate and 40.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 37.2 times more Omega 3, 16.3 times more Fiber and 6.2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.