Comparing Nutrients in 7 ounces Canned Kidney Beans VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	4%	1%	95%

Macro Nutrients

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Energy	5.75% 167kcal	26.3% 764kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	1.8% 0.3g	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	138% 180g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	128% 93g	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	9.92% 3.77g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Vitamin A	NA	154% 1389μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	400% 4.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	418% 5.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	400% 64mg	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	493% 6.4mg	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	160% 641μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	400% 9.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	107% 96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	42.7% 256IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	0.93% 0.14mg	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 ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	12.8% 0.12mg	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	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	1.9% 7.94mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	4.14% 141mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	113% 1697mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	87.3% 9.6mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS:

• 7 ounces of Canned Kidney Beans have more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 20.9 times more Vitamin B1, 53.7 times more Vitamin B2, 78.5 times more Vitamin B3, 43.6 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin B12, 40.3 times more Vitamin C and more Vitamin D than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have insufficient amounts of Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS:

• 7 ounces of Canned Kidney Beans have 6.8 times more Calcium, 2.3 times more Copper, 6.8 times more Magnesium, 2.4 times more Phosphorus, 3.3 times more Potassium and 31.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 5 times more Iron, 7.2 times more Selenium, 2.9 times more Sodium and 10.5 times more Zinc than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 16.4 times more Omega 3, 2.3 times more Fiber and 1.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 4.6 times more Energy, 6.2 times more Carbohydrate and 25.3 times more Sugars than Canned All Types Kidney Beans.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS provide inadequate amounts of Omega 6 in seven ounces.