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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	California Red Kidney Beans	Recommended Dietary Allowance
Energy	25.3% 734kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.83% 0.65g	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	137% 178g	91% 119g	130g per day for Men 19-50 years
Sugars	141% 102g	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	8.57% 6.2g	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	% 16.4g	NA	g per day for Men 19-50 years
Sucrose	% 70.3g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	130% 49.4g	38g per day for Men 19-50 years
Protein	20.4% 11.5g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	122% 1101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.45mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	331% 4.3mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	312% 50mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	316% 4.1mg	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	368% 1470μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	552% 13.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	61% 54.8mg	9.92% 8.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	50% 300IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.7% 0.85mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.2% 22mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	65.3% 0.59mg	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	196% 15.7mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	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	63% 441mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.15% 5.48g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 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 ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs California Red Kidney Beans:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have more Vitamin A, 3.3 times more Vitamin B1, 9.9 times more Vitamin B2, 12.2 times more Vitamin B3, 5.2 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin B12, 6.1 times more Vitamin C and more Vitamin D than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 2.5 times more Vitamin B5 than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

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

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 8.5 times more Selenium, 18.5 times more Sodium and 2.9 times more Zinc than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 17.7 times more Calcium, 3.7 times more Copper, 3.5 times more Magnesium, 1.8 times more Phosphorus and 7.3 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and California Red Kidney Beans contain similar levels of Iron and Manganese 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 Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 1.5 times more Carbohydrate than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 4.2 times more Omega 3, 9.6 times more Fiber and 4.2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and California Red Kidney Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.