Comparing Nutrients in 7 ounces Canned Kidney Beans VS Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	14%	2%	84%

Macro Nutrients

	Canned Kidney Beans	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Energy	5.75% 167kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	15.4% 20g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	0.36% 0.26g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	23% 0.3mg	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	18% 71.4μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	0% 0mg	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	0.26% 0.04mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	NA	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	29% 2.32mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	NA	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	25.5% 179mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	0.82% 27.8mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	39% 587mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt:

• 7 ounces of Canned Kidney Beans have more Vitamin K than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 7 oz of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 2 times more Vitamin B2, 4.5 times more Vitamin B3 and 2 times more Vitamin B6 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt:

• 7 ounces of Canned Kidney Beans have 13.5 times more Magnesium, 4.1 times more Phosphorus, 16.9 times more Potassium, more Sodium and 6.6 times more Zinc than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 7 oz of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 4.4 times more Iron than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 1.8 times more Energy, 1.4 times more Carbohydrate, 14.2 times more Sugars, 14.3 times more Fiber and 3.1 times more Protein than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• 7 ounces of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide inadequate amounts of Energy and Fiber