Comparing Nutrients in 7 ounces California Red Kidney Beans VS Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	4%	23%	73%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Recommended Dietary Allowance
Energy	22.6% 655kcal	30.3% 879kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	23.5% 22.8g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	10.3% 3.3g	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	122% 159g	130g per day for Men 19-50 years
Sugars	NA	97% 70g	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	24.5% 9.33g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	17.4% 9.72g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	110% 992μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	248% 2.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	244% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	244% 39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	299% 3.9mg	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	331% 1324μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	413% 9.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.92% 8.93mg	55% 49.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	43% 258IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13% 1.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Recommended Dietary Allowance
Calcium	38.7% 387mg	67% 671mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	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	232% 18.6mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	18% 75.4mg	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	50% 349mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	10.4% 355mg	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	61% 917mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	265% 29mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal:

• Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal contain more Vitamin A, 2.8 times more Vitamin B1, 7.3 times more Vitamin B2, 9.5 times more Vitamin B3, 4.9 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12, 5.6 times more Vitamin C and more Vitamin D than Raw California Red Kidney Beans.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal:

• Raw California Red Kidney Beans have 4.2 times more Magnesium, 2.3 times more Phosphorus and 8.3 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• While Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal contain 1.7 times more Calcium, 3.7 times more Iron, 42 times more Sodium and 5.8 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 5.3 times more Fiber and 5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• While Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal contain 1.3 times more Energy, 45.9 times more Fat, 46.1 times more Saturated Fat and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.