Comparing Nutrients in 5 ounces Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	18% 524kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	25% 32.3g	130g per day for Men 19-50 years
Sugars	100% 72.8g	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	6.1% 4.44g	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	% 11.7g	NA	g per day for Men 19-50 years
Sucrose	% 50g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	14.6% 8.18g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	87.4% 787μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	206% 2.47mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	236% 3.07mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	223% 35.7mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	225% 2.93mg	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	263% 1050μg	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	394% 9.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	43.5% 39mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	35.7% 214IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.06% 0.61mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	46.6% 0.42mg	38% 0.34mg	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	140% 11.2mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	52.5% 1.2mg	29.4% 0.68mg	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	45% 315mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	70% 38.6μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	19.3% 289mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	2.56% 95g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have more Vitamin A, 10.9 times more Vitamin B1, 37.4 times more Vitamin B2, 43.5 times more Vitamin B3, 1.4 times more Vitamin B5, 17.2 times more Vitamin B6, 5.7 times more Vitamin B9, more Vitamin B12, 23 times more Vitamin C, more Vitamin D and 14.3 times more Vitamin E than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 7.6 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin K
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E

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

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 1.2 times more Copper, 2.7 times more Iron, 1.8 times more Manganese, 1.6 times more Phosphorus, 22.7 times more Selenium, 102 times more Sodium and 6.8 times more Zinc than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 2.5 times more Calcium and 2 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Boiled Red Kidney Beans contain similar levels of Magnesium per five ounces.
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 2.9 times more Energy, 3.9 times more Carbohydrate and 160.4 times more Sugars than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 8.4 times more Omega 3, 2.8 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.