Comparing Nutrients in 5 ounces Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	4%	9%	87%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	19.4% 561kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	6.1% 5.9g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	5.38% 1.72g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	7.9% 1.35g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	25% 32.3g	130g per day for Men 19-50 years
Sugars	81.5% 59g	0.63% 0.45g	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	6.7% 2.55g	24% 9.07g	38g per day for Men 19-50 years
Protein	10.6% 5.94g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	13% 118μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.6mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	181% 2.35mg	13% 0.17mg	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	236% 945μg	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	295% 7.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	31.5% 28.3mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	31.4% 189IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.72% 0.71mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	34% 0.31mg	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	532% 42.5mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	NA	26.5% 0.61mg	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	15% 106mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	4.54% 155mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	60% 897mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH vs Boiled Kidney Beans:

• Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have more Vitamin A, 7.8 times more Vitamin B1, 24.3 times more Vitamin B2, 28.8 times more Vitamin B3, 13.8 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin B12, 16.7 times more Vitamin C, more Vitamin D and 16.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.

Comparing minerals per 5 ounces for Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH vs Boiled Kidney Beans:

• Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have 13.5 times more Iron, 7.3 times more Selenium, 633 times more Sodium and 12.5 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Copper, 3.8 times more Magnesium, 1.8 times more Phosphorus, 3.7 times more Potassium and 26.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH and Boiled All Types Kidney Beans have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have 3.1 times more Energy, 8.3 times more Fat, 16.6 times more Saturated Fat, 8.8 times more Omega 6, 3.8 times more Carbohydrate and 130.2 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.3 times more Omega 3, 3.6 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.