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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	3%	25%	72%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	20.8% 602kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.62g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	25.4% 4.32g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.4% 111g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	64.2% 46.6g	NA	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	18.7% 7.1g	34.7% 13g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	78.4% 706μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.6mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	181% 2.35mg	11.3% 0.15mg	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	26.2% 105μg	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	4.06% 0.61mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	47.2% 472mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	45.5% 0.41mg	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	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	NA	19.6% 0.45mg	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	50.6% 354mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	6.55% 223mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	65.2% 36μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	44.7% 670mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	2.56% 95g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS versus 5 oz of Boiled California Red 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, CINNAMON TOASTERS vs Boiled California Red Kidney Beans:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have more Vitamin A, 9.7 times more Vitamin B1, 22.7 times more Vitamin B2, 30.9 times more Vitamin B3, 16 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin B12, 16.7 times more Vitamin C 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, Vitamin C and Vitamin D

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

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have 5 times more Calcium, 10.1 times more Iron, 1.8 times more Phosphorus, 21.1 times more Selenium, 118.3 times more Sodium and 14.5 times more Zinc than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2.2 times more Copper, 1.8 times more Magnesium and 2.7 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have 3.4 times more Energy, 134 times more Fat, 132.1 times more Saturated Fat, 33.8 times more Omega 3, 152.5 times more Omega 6 and 3.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.9 times more Fiber and 2.8 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6