Comparing Nutrients in 5 ounces Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	12%	1%	87%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Canned Kidney Beans	Recommended Dietary Allowance
Energy	18% 517kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	16% 20.6g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	3.6% 2.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.62g	g per day for Men 19-50 years
Fiber	11% 4.1g	16% 6.1g	38g per day for Men 19-50 years
Protein	26.5% 15g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.5mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	218% 2.83mg	8.07% 0.1mg	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	NA	12.8% 51μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	53.4% 534mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	NA	21.3% 0.19mg	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	725% 58mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	NA	10.4% 0.24mg	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	22% 155mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	3.88% 132mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	NA	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry VS Canned Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry versus 5 oz of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry vs Canned Kidney Beans:

• 5 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have 10.5 times more Vitamin B1, 21 times more Vitamin B2, 48.1 times more Vitamin B3 and 27 times more Vitamin B6 than Canned Kidney Beans.
• While 5 oz of Canned All Types Kidney Beans contain more Vitamin K than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• 5 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have insufficient amounts of Vitamin K
• Both Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry vs Canned Kidney Beans:

• 5 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have 11.1 times more Calcium, 35 times more Iron and 1.2 times more Phosphorus than Canned Kidney Beans.
• While 5 oz of Canned All Types Kidney Beans contain 2.1 times more Magnesium, 2.5 times more Potassium, 98.7 times more Sodium and 8.1 times more Water than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• Both Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry and Canned Kidney Beans contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have 4.3 times more Energy, 5.3 times more Carbohydrate and 2 times more Protein than Canned Kidney Beans.
• While 5 oz of Canned All Types Kidney Beans contain 2.6 times more Sugars and 1.5 times more Fiber than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.