Comparing Nutrients in 5 ounces Frosted Corn Flakes, MALT-O-MEAL VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	19% 551kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	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	98% 128g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	76.8% 55.7g	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	4.48% 1.7g	34.7% 13g	38g per day for Men 19-50 years
Protein	10.8% 6.02g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	71.5% 644μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	143% 1.7mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	149% 1.94mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	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	176% 2.3mg	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	114% 458μg	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	286% 6.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.6% 27.5mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	30.5% 183IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.85% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	206% 16.4mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	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	9.3% 65.2mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	3.4% 116mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	42.6% 639mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	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

Lets compare vitamin content per 5 ounces of Frosted Corn Flakes, MALT-O-MEAL vs Boiled California Red Kidney Beans:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have more Vitamin A, 9.4 times more Vitamin B1, 22.1 times more Vitamin B2, 29.9 times more Vitamin B3, 15.5 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin B12, 16.2 times more Vitamin C and more Vitamin D than Boiled California Red Kidney Beans.

Comparing minerals per 5 ounces for Frosted Corn Flakes, MALT-O-MEAL vs Boiled California Red Kidney Beans:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 3.9 times more Iron, 4.6 times more Selenium and 112.8 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 22 times more Calcium, 2.4 times more Copper, 4 times more Magnesium, 3 times more Phosphorus, 5.1 times more Potassium, 3.6 times more Zinc and 22.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 3.1 times more Energy, 21.1 times more Omega 6 and 4 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.3 times more Omega 3, 7.8 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.