Comparing Nutrients in 5 ounces Canned Red Kidney Beans with Liquids VS Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	4%	23%	73%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Recommended Dietary Allowance
Energy	3.96% 115kcal	21.7% 628kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	16.8% 16.3g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	7.35% 2.35g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	NA	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	87% 113g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	69% 50g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	78.7% 709μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	177% 2.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	174% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	174% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	214% 2.78mg	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	8.15% 32.6μg	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	295% 7.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.26% 1.13mg	39.4% 35.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	30.7% 184IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	9.17% 1.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Recommended Dietary Allowance
Calcium	4.1% 41mg	48% 479mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	NA	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	22% 1.77mg	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	21.5% 150mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	NA	55μg per day for Men 19-50 years
Sodium	24% 363mg	43.7% 655mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	189% 21mg	11mg per day for Men 19-50 years
Water	3% 111g	0.042% 1.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids versus 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Red Kidney Beans with Liquids vs Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal:

• 5 ounces of Canned Red Kidney Beans with Liquids have 2.6 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal contain more Vitamin A, 14.2 times more Vitamin B1, 23.9 times more Vitamin B2, 39.8 times more Vitamin B3, 24.5 times more Vitamin B6, 29 times more Vitamin B9, more Vitamin B12, 31.3 times more Vitamin C, more Vitamin D and 48.5 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have insufficient amounts of Vitamin K

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.5 times more Potassium and 70.9 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal contain 11.7 times more Calcium, 27.4 times more Iron, 1.3 times more Magnesium, 1.7 times more Phosphorus, 1.8 times more Sodium and 23.7 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal contain 5.5 times more Energy, 31.9 times more Fat, 13.3 times more Saturated Fat, 5.4 times more Carbohydrate and 19.1 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal offer comparable quantities of Fiber and Protein per five ounces.