Comparing Nutrients in 7 ounces Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	27.6% 802kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	6.44% 6.25g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	3.97% 1.27g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2.95% 0.5g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	35% 45.2g	130g per day for Men 19-50 years
Sugars	117% 84.5g	0.88% 0.64g	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	5.22% 2g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	14% 7.74g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	240% 2163μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	241% 2.9mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	383% 5mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	329% 52.6mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.3% 1.16mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	418% 5.44mg	18.3% 0.24mg	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	246% 984μg	64.5% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	571% 13.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	64.5% 387IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.52mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	47.6% 0.43mg	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	189% 15mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	54.4% 1.25mg	37% 0.85mg	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	19% 133mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	83.3% 1250mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES vs Boiled Kidney Beans:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have more Vitamin A, 9.1 times more Vitamin B1, 43.3 times more Vitamin B2, 45.8 times more Vitamin B3, 2.7 times more Vitamin B5, 22.8 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 42.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 42 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES and Boiled All Types Kidney Beans have similar amounts of Vitamin C per 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES vs Boiled Kidney Beans:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 3.4 times more Iron, 1.5 times more Manganese, 8.2 times more Selenium, 630 times more Sodium and 6 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 11.7 times more Calcium, 1.7 times more Copper, 2.8 times more Magnesium, 2.1 times more Phosphorus, 5.3 times more Potassium and 55.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 3.2 times more Energy, 6.3 times more Fat, 8.8 times more Saturated Fat, 2.3 times more Omega 6, 4 times more Carbohydrate and 133.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 34 times more Omega 3, 6.4 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.