Comparing Nutrients in 7 ounces California Red Kidney Beans VS Cereals, MALT-O-MEAL, chocolate, dry

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals, MALT-O-MEAL, chocolate, dry	12%	2%	86%

Macro Nutrients

	California Red Kidney Beans	Cereals, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Energy	22.6% 655kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	121% 158g	130g per day for Men 19-50 years
Sugars	NA	45.5% 33g	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	130% 49.4g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	252% 40.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	16.5% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	313% 4.07mg	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	195% 782μg	567% 2268μg	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	9.92% 8.93mg	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	NA	27.4% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Calcium	38.7% 387mg	74.4% 744mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	17.4% 0.16mg	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	232% 18.6mg	1064% 85mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	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	115% 804mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals, MALT-O-MEAL, chocolate, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Cereals, MALT-O-MEAL, chocolate, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Cereals, MALT-O-MEAL, chocolate, dry:

• 7 ounces of California Red Kidney Beans have 1.9 times more Vitamin B5 and more Vitamin C than Cereals, MALT-O-MEAL, chocolate, dry.
• While 7 oz of Cereals, MALT-O-MEAL, chocolate, dry contain 2.4 times more Vitamin B1, 5.1 times more Vitamin B2, 9.9 times more Vitamin B3, 5.2 times more Vitamin B6 and 2.9 times more Vitamin B9 than Raw California Red Kidney Beans.
• 7 ounces of Cereals, MALT-O-MEAL, chocolate, dry have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals, MALT-O-MEAL, chocolate, dry have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Cereals, MALT-O-MEAL, chocolate, dry:

• 7 ounces of California Red Kidney Beans have 13.9 times more Copper, 4.8 times more Magnesium, 3.3 times more Phosphorus, 6.1 times more Potassium and 2.9 times more Zinc than Cereals, MALT-O-MEAL, chocolate, dry.
• While 7 oz of Cereals, MALT-O-MEAL, chocolate, dry contain 1.9 times more Calcium and 4.6 times more Iron than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 8.9 times more Fiber and 2.3 times more Protein than Cereals, MALT-O-MEAL, chocolate, dry.
• While 7 oz of Cereals, MALT-O-MEAL, chocolate, dry contain 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, MALT-O-MEAL, chocolate, dry offer comparable quantities of Energy per seven ounces.