Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	4%	8%	88%

Macro Nutrients

	Boiled California Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Recommended Dietary Allowance
Energy	6.06% 176kcal	19.4% 563kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	5% 4.86g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	11.4% 3.66g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	84.4% 61g	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	34.7% 13g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	23% 13g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Recommended Dietary Allowance
Vitamin A	0% 0μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	154% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	161% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	153% 24.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	188% 2.44mg	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	26.2% 105μg	122% 489μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	305% 7.33μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	32.6% 196IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Recommended Dietary Allowance
Calcium	9.36% 94mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	25.5% 0.23mg	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	53% 4.22mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	NA	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	27.7% 194mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	50.5% 757mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	77% 8.45mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES:

• 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain more Vitamin A, 10.1 times more Vitamin B1, 23.9 times more Vitamin B2, 31.9 times more Vitamin B3, 16.5 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Boiled California Red Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES:

• 5 ounces of Boiled California Red Kidney Beans have 3.9 times more Calcium, 1.8 times more Copper, 1.7 times more Magnesium, 2 times more Phosphorus and 2.3 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain 2.1 times more Iron, 7.3 times more Selenium, 133.5 times more Sodium and 6.9 times more Zinc than Boiled California Red Kidney Beans.
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 1.3 times more Omega 3, 8.5 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain 3.2 times more Energy, 38.1 times more Fat, 184.3 times more Saturated Fat and 3.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES provide inadequate amounts of Omega 6 in five ounces.