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

Weight per 500 calories

• Frosted Corn Flakes, MALT-O-MEAL: 129g
• Royal Red Kidney Beans: 152g

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

Discover which food has more nutrients per 500 calories - Frosted Corn Flakes, MALT-O-MEAL or Royal Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Royal Red 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	0.71% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	1.12% 0.018g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	0.87% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	68% 88.6g	130g per day for Men 19-50 years
Sugars	69.6% 50.5g	NA	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	100% 38g	38g per day for Men 19-50 years
Protein	9.75% 5.46g	68.7% 38.5g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Royal Red 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	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.07mg	46.3% 0.6mg	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	149% 597μg	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	7.6% 6.84mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.39% 3.86mg	20% 199mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	169% 1.5mg	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	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	3.67% 15.4mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	73.3% 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	88% 617mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	60% 2046mg	3400mg per day for Men 19-50 years
Selenium	13% 7.07μg	8.84% 4.86μg	55μg per day for Men 19-50 years
Sodium	38.6% 580mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	36.8% 4.04mg	11mg per day for Men 19-50 years
Water	0.1% 3.86g	0.49% 18g	3700g per day for Men 19-50 years

Frosted Corn Flakes, MALT-O-MEAL VS Royal Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frosted Corn Flakes, MALT-O-MEAL or Royal Red Kidney Beans?

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

• 500 calories of Frosted Corn Flakes, MALT-O-MEAL have more Vitamin A, 2.6 times more Vitamin B1, 4.8 times more Vitamin B2, 6.5 times more Vitamin B3, 3.4 times more Vitamin B6, more Vitamin B12, 3.6 times more Vitamin C and more Vitamin D than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 1.4 times more Vitamin B9 than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• 500 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

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

• 500 calories of Frosted Corn Flakes, MALT-O-MEAL have 1.5 times more Selenium and 29.3 times more Sodium than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 51.6 times more Calcium, 9.9 times more Copper, 13.6 times more Magnesium, 10.4 times more Phosphorus, 19.4 times more Potassium and 13.1 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Frosted Corn Flakes, MALT-O-MEAL and Royal Red Kidney Beans contain similar levels of Iron per 500 calories.
• 500 calories of Frosted Corn Flakes, MALT-O-MEAL lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• 500 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frosted Corn Flakes, MALT-O-MEAL have 1.3 times more Carbohydrate than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 12.8 times more Omega 3, 24.5 times more Fiber and 7 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Frosted Corn Flakes, MALT-O-MEAL and Royal Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Frosted Corn Flakes, MALT-O-MEAL provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.