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

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	26.6% 772kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.73g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.84g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	89% 116g	130g per day for Men 19-50 years
Sugars	107% 78g	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	6.27% 2.4g	130% 49.4g	38g per day for Men 19-50 years
Protein	15% 8.43g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Royal Red Kidney Beans	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	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.7mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	60.4% 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	160% 641μg	195% 780μg	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	9.92% 8.93mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	220% 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	288% 23mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	NA	96% 2.2mg	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	13% 91mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	59.7% 895mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.64% 23.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frosted Corn Flakes, MALT-O-MEAL versus 7 oz of Royal Red Kidney Beans 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 Royal Red Kidney Beans:

• 7 ounces of Frosted Corn Flakes, MALT-O-MEAL have more Vitamin A, 3.1 times more Vitamin B1, 5.7 times more Vitamin B2, 7.7 times more Vitamin B3, 4.1 times more Vitamin B6, more Vitamin B12, 4.3 times more Vitamin C and more Vitamin D than Royal Red Kidney Beans.
• Both Frosted Corn Flakes, MALT-O-MEAL and Royal Red Kidney Beans provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

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

• 7 ounces of Frosted Corn Flakes, MALT-O-MEAL have 1.3 times more Iron, 1.7 times more Selenium and 34.7 times more Sodium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 43.7 times more Calcium, 8.3 times more Copper, 11.5 times more Magnesium, 8.8 times more Phosphorus, 16.4 times more Potassium and 11.1 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• 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 4.3 times more Omega 6 and 1.5 times more Carbohydrate than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 10.9 times more Omega 3, 20.8 times more Fiber and 6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Frosted Corn Flakes, MALT-O-MEAL and Royal Red Kidney Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Frosted Corn Flakes, MALT-O-MEAL provide inadequate amounts of Omega 3
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6