Comparing Nutrients in 7 ounces Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	5%	7%	88%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Canned Kidney Beans	Recommended Dietary Allowance
Energy	26.8% 776kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	4.26% 1.36g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	11% 1.88g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 171g	22% 28.8g	130g per day for Men 19-50 years
Sugars	124% 90g	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	99% 889μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	192% 2.3mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	203% 2.64mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	237% 3.08mg	11.3% 0.15mg	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	310% 1240μg	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	388% 9.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	41.5% 37.3mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	41.3% 248IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	62% 621mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	29.8% 0.27mg	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	698% 56mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	NA	14.5% 0.33mg	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	22% 155mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	6.07% 206mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.6μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	60% 899mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	211% 23.3mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES vs Canned Kidney Beans:

• Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have 10 times more Vitamin B1, 26.1 times more Vitamin B2, 38 times more Vitamin B3, 20.9 times more Vitamin B6, 17.4 times more Vitamin B9, more Vitamin B12, 15.7 times more Vitamin C and more Vitamin D than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 41 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• Both Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES vs Canned Kidney Beans:

• Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have 9.2 times more Calcium, 24 times more Iron, 11 times more Selenium, 1.5 times more Sodium and 25.5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.1 times more Copper, 2.3 times more Potassium and 31.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• Both Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES and Canned All Types Kidney Beans have similar amounts of Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have 4.7 times more Energy, 5.3 times more Fat, 4.9 times more Saturated Fat, 8.9 times more Omega 6, 5.9 times more Carbohydrate and 24.5 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.8 times more Omega 3 and 2 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• Both Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES and Canned All Types Kidney Beans have similar amounts of Protein per 7 oz.
• Both Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.