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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Boiled Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	8.7% 252kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.25% 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	35% 45.2g	137% 178g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	NA	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	NA	% 16.4g	g per day for Men 19-50 years
Sucrose	NA	% 70.3g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	20.4% 11.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	0% 0μg	122% 1101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	288% 3.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	331% 4.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	312% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	64.5% 258μg	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	0.4% 0.06mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	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	73% 5.83mg	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	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	40.3% 282mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	27% 405mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.15% 5.48g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red 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 Boiled Red 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 Boiled Red Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• 7 ounces of Boiled Red Kidney Beans have 7.6 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 more Vitamin A, 10.9 times more Vitamin B1, 37.4 times more Vitamin B2, 43.5 times more Vitamin B3, 1.4 times more Vitamin B5, 17.2 times more Vitamin B6, 5.7 times more Vitamin B9, more Vitamin B12, 23 times more Vitamin C, more Vitamin D and 14.3 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, GOLDEN PUFFS have insufficient amounts of Vitamin K

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

• 7 ounces of Boiled Red Kidney Beans have 2.5 times more Calcium and 2 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 2.7 times more Iron, 1.8 times more Manganese, 1.6 times more Phosphorus, 22.7 times more Selenium, 102 times more Sodium and 6.8 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain similar levels of Copper and Magnesium per seven ounces.
• 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 Boiled Red Kidney Beans have 8.4 times more Omega 3, 2.8 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 2.9 times more Energy, 3.9 times more Carbohydrate and 160.4 times more Sugars than Boiled Red Kidney Beans.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 6 in seven ounces.