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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	4%	23%	73%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Canned Kidney Beans	Recommended Dietary Allowance
Energy	21.7% 628kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	16.8% 16.3g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	7.35% 2.35g	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	87% 113g	16% 20.6g	130g per day for Men 19-50 years
Sugars	69% 50g	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	17.5% 6.66g	16% 6.1g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	78.7% 709μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	177% 2.13mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.27mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 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	214% 2.78mg	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	236% 945μg	12.8% 51μg	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	39.4% 35.4mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	30.7% 184IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.17% 1.37mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	48% 479mg	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	608% 48.6mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	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	35.6% 249mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	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	43.7% 655mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	189% 21mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	0.042% 1.56g	3% 111g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal 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 ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal vs Canned Kidney Beans:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 12.9 times more Vitamin B1, 31.4 times more Vitamin B2, 47.8 times more Vitamin B3, 26.5 times more Vitamin B6, 18.5 times more Vitamin B9, more Vitamin B12, 20.8 times more Vitamin C, more Vitamin D and 48.5 times more Vitamin E than Canned Kidney Beans.
• While 5 oz of Canned All Types Kidney Beans contain 2.6 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have insufficient amounts of Vitamin K
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E

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

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 9.9 times more Calcium, 29.3 times more Iron, 1.4 times more Magnesium, 2 times more Phosphorus, 1.6 times more Sodium and 31.9 times more Zinc than Canned Kidney Beans.
• While 5 oz of Canned All Types Kidney Beans contain 1.3 times more Potassium and 70.9 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 5.3 times more Energy, 19.1 times more Fat, 11.8 times more Saturated Fat, 5.5 times more Carbohydrate and 19.1 times more Sugars than Canned Kidney Beans.
• Both Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal and Canned Kidney Beans offer comparable quantities of Fiber and Protein per five ounces.