Comparing Nutrients in 7 ounces Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	23.4% 679kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	3.83% 3.7g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	9.88% 1.68g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 159g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	90% 65.6g	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	53.3% 20.2g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	27% 15g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	55.8% 502μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	130% 1.7mg	16% 0.21mg	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	168% 673μg	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	209% 5.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	33.7% 202IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	63.7% 0.57mg	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	378% 30.3mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	27.4% 0.63mg	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	96% 673mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	32% 1084mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	139% 76.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	115% 12.6mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.4% 15g	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, Raisin Bran Cereal vs Boiled California Red Kidney Beans:

• Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have more Vitamin A, 4.9 times more Vitamin B1, 11.6 times more Vitamin B2, 15.7 times more Vitamin B3, 8.2 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.

Comparing minerals per 7 ounces for Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal vs Boiled California Red Kidney Beans:

• Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 1.8 times more Copper, 5.1 times more Iron, 2.8 times more Magnesium, 2.5 times more Phosphorus, 1.3 times more Potassium, 32.2 times more Selenium, 116.5 times more Sodium and 7.4 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2 times more Calcium and 8.9 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 2.8 times more Energy, 20.8 times more Fat, 30.3 times more Saturated Fat, 1.9 times more Omega 3, 42.3 times more Omega 6 and 3.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Boiled California Red Kidney Beans have similar amounts of Fiber and Protein per 7 oz.
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.