Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	4%	9%	87%

Macro Nutrients

	Boiled Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Recommended Dietary Allowance
Energy	8.7% 252kcal	27% 786kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	8.53% 8.28g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	7.53% 2.4g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	132% 172g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	114% 82.7g	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	38.6% 14.7g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Recommended Dietary Allowance
Vitamin A	0% 0μg	18.3% 165μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	253% 3.3mg	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	64.5% 258μg	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	2.65% 2.4mg	44% 39.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	44% 264IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.06mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	26.5% 0.24mg	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	73% 5.83mg	744% 59.5mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	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	40.3% 282mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	83.7% 1256mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	226% 25mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Red Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH:

• 7 ounces of Boiled Red Kidney Beans have more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH contain more Vitamin A, 7.8 times more Vitamin B1, 24.3 times more Vitamin B2, 28.8 times more Vitamin B3, 13.8 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin B12, 16.7 times more Vitamin C, more Vitamin D and 16.7 times more Vitamin E than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have insufficient amounts of Vitamin K

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH:

• 7 ounces of Boiled Red Kidney Beans have 2 times more Copper, 4.1 times more Magnesium, 1.9 times more Phosphorus and 3.7 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH contain 10.2 times more Iron, 6.7 times more Selenium, 316.5 times more Sodium and 11.7 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 5.3 times more Omega 3, 4.1 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH contain 3.1 times more Energy, 8.3 times more Fat, 16.9 times more Saturated Fat, 8.9 times more Omega 6, 3.8 times more Carbohydrate and 130.2 times more Sugars than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6