Comparing Nutrients in 5 ounces Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	19.7% 573kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.47g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	25% 32.3g	130g per day for Men 19-50 years
Sugars	83.3% 60.4g	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	3.73% 1.4g	24% 9.07g	38g per day for Men 19-50 years
Protein	9.87% 5.53g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	172% 1545μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	172% 2.07mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	274% 3.56mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	235% 37.6mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	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	176% 703μg	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	408% 9.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.57% 1.4mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	46% 276IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	135% 11mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	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	13.6% 95mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	23% 12.8μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	59.5% 893mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	77% 8.5mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	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, Fruity DYNO-BITES vs Boiled Kidney Beans:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have more Vitamin A, 9.1 times more Vitamin B1, 43.3 times more Vitamin B2, 45.8 times more Vitamin B3, 2.7 times more Vitamin B5, 22.8 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 42.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 42 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES and Boiled All Types Kidney Beans have similar amounts of Vitamin C per 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES vs Boiled Kidney Beans:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 3.4 times more Iron, 1.5 times more Manganese, 8.2 times more Selenium, 630 times more Sodium and 6 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 11.7 times more Calcium, 1.7 times more Copper, 2.8 times more Magnesium, 2.1 times more Phosphorus, 5.3 times more Potassium and 55.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 3.2 times more Energy, 6.3 times more Fat, 8.8 times more Saturated Fat, 2.3 times more Omega 6, 4 times more Carbohydrate and 133.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 34 times more Omega 3, 6.4 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.