Comparing Nutrients in 5 ounces Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	10%	5%	85%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.3% 502kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	2.83% 2.75g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	5.63% 0.96g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.2% 116g	67% 87g	130g per day for Men 19-50 years
Sugars	39% 28.3g	4.1% 2.98g	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	40.7% 15.5g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	23% 13g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.3% 0.96mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.5% 13mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	43.3% 0.56mg	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	258% 1031μg	140% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	161% 3.87μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.1% 6.38mg	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	8.13% 1.2mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.1% 41mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	522% 41.7mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	33.7% 142mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	NA	68.5% 1.57mg	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	55.3% 387mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	13.6% 464mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	134% 73.7μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	88% 9.67mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.21% 7.8g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS VS Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS versus 5 oz of 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, Frosted Mini SPOONERS vs Red Kidney Beans:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 3.5 times more Vitamin B2, 4.3 times more Vitamin B3, 2.3 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12 and 4.1 times more Vitamin E than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain more Vitamin C and 3.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS and Red Kidney Beans provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have insufficient amounts of Vitamin C and Vitamin K
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS vs Red Kidney Beans:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 4.4 times more Iron, 16.3 times more Selenium and 2.4 times more Zinc than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2.9 times more Calcium, 1.9 times more Copper, 1.4 times more Magnesium, 1.5 times more Phosphorus and 4.2 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 1.8 times more Fat, 3 times more Omega 6, 1.3 times more Carbohydrate and 9.5 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 8 times more Omega 3, 1.4 times more Fiber and 2.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS and Red Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6