Comparing Nutrients in 7 ounces Frosted Corn Flakes, MALT-O-MEAL VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	26.6% 772kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.73g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.84g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	107% 78g	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	6.27% 2.4g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	15% 8.43g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	100% 901μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.7mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	12.2% 0.16mg	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	160% 641μg	11.4% 45.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	400% 9.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	42.8% 38.5mg	1.76% 1.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	42.7% 256IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	32.4% 0.29mg	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	288% 23mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	NA	25% 0.58mg	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	13% 91mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	59.7% 895mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Frosted Corn Flakes, MALT-O-MEAL VS Canned Red Kidney Beans with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Frosted Corn Flakes, MALT-O-MEAL versus 7 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frosted Corn Flakes, MALT-O-MEAL vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Frosted Corn Flakes, MALT-O-MEAL have more Vitamin A, 11.4 times more Vitamin B1, 20.4 times more Vitamin B2, 32.6 times more Vitamin B3, 20.1 times more Vitamin B6, 14 times more Vitamin B9, more Vitamin B12, 24.3 times more Vitamin C and more Vitamin D than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 20.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• 7 ounces of Frosted Corn Flakes, MALT-O-MEAL have insufficient amounts of Vitamin K
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Frosted Corn Flakes, MALT-O-MEAL vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Frosted Corn Flakes, MALT-O-MEAL have 9.3 times more Iron, 5 times more Selenium and 1.8 times more Sodium than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 9.7 times more Calcium, 2.5 times more Magnesium, 2.3 times more Phosphorus, 3.2 times more Potassium, 2.6 times more Zinc and 26 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Frosted Corn Flakes, MALT-O-MEAL and Canned Red Kidney Beans with Liquids contain similar levels of Copper per seven ounces.
• 7 ounces of Frosted Corn Flakes, MALT-O-MEAL lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frosted Corn Flakes, MALT-O-MEAL have 4.8 times more Energy, 5.1 times more Omega 6, 6.1 times more Carbohydrate and 21.2 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 3.6 times more Omega 3 and 3.6 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Frosted Corn Flakes, MALT-O-MEAL and Canned Red Kidney Beans with Liquids offer comparable quantities of Protein per seven ounces.
• 7 ounces of Frosted Corn Flakes, MALT-O-MEAL provide inadequate amounts of Omega 3
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6