Comparing Nutrients in 7 ounces Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	12%	1%	87%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	California Red Kidney Beans	Recommended Dietary Allowance
Energy	25% 724kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	91% 119g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	NA	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	15% 5.75g	130% 49.4g	38g per day for Men 19-50 years
Protein	37% 20.8g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	202% 2.42mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.12mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	245% 39.2mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	60.6% 0.79mg	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	NA	195% 782μg	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	0% 0mg	9.92% 8.93mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	75% 748mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	NA	243% 2.2mg	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	1015% 81.2mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	NA	86.3% 2mg	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	31% 216mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	5.43% 185mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.52% 19.2g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry VS California Red Kidney Beans per 7 oz

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

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

• 7 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have 2.3 times more Vitamin B1, 4.9 times more Vitamin B2, 9.6 times more Vitamin B3 and 5 times more Vitamin B6 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain more Vitamin C than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• 7 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have insufficient amounts of Vitamin C
• Both Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry vs California Red Kidney Beans:

• 7 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have 1.9 times more Calcium and 4.4 times more Iron than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 12.3 times more Magnesium, 3.7 times more Phosphorus, 16 times more Potassium and 5 times more Zinc than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 8.6 times more Fiber and 2.3 times more Protein than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• Both Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry and California Red Kidney Beans offer comparable quantities of Energy per seven ounces.