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

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	5.75% 167kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	3.83% 0.65g	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	137% 178g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	141% 102g	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	8.57% 6.2g	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	% 16.4g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 70.3g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	20.4% 11.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	NA	122% 1101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	288% 3.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	331% 4.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	312% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	316% 4.1mg	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	368% 1470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	552% 13.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	61% 54.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	50% 300IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	65.3% 0.59mg	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	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	73.5% 1.7mg	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	63% 441mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	27% 405mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.15% 5.48g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 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, GOLDEN PUFFS 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, GOLDEN PUFFS:

• 7 ounces of Canned Kidney Beans have 3.7 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 15 times more Vitamin B1, 42.5 times more Vitamin B2, 61.2 times more Vitamin B3, 2.3 times more Vitamin B5, 27.9 times more Vitamin B6, 20.6 times more Vitamin B9, more Vitamin B12, 23 times more Vitamin C, more Vitamin D and 21.5 times more Vitamin E than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin K

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

• 7 ounces of Canned Kidney Beans have 3.1 times more Calcium, 1.5 times more Sodium and 28.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 2.2 times more Copper, 6.8 times more Iron, 1.7 times more Magnesium, 5.1 times more Manganese, 2.5 times more Phosphorus, 30.2 times more Selenium and 15.9 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain similar levels of Potassium per seven ounces.
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 4.1 times more Omega 3 and 1.7 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 4.4 times more Energy, 6.2 times more Carbohydrate, 27.8 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 6 in seven ounces.