Comparing Nutrients in 100 grams Canned Kidney Beans VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	4%	1%	95%

Macro Nutrients

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Energy	2.9% 84kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	69.7% 91g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	64.7% 47g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.85g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	5% 1.9g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	5.93% 3.32g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Vitamin A	NA	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	202% 2.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	211% 2.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	202% 32.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	248% 3.23mg	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	9% 36μg	80.8% 323μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	202% 4.84μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	53.8% 48.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	21.5% 129IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Calcium	3.4% 34mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	6.44% 0.058mg	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	14.6% 1.17mg	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	NA	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% 90mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	2.1% 71mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	12% 6.5μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	57% 855mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	44% 4.84mg	11mg per day for Men 19-50 years
Water	2.1% 78g	0.068% 2.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS:

• Canned All Types Kidney Beans have more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 20.9 times more Vitamin B1, 53.7 times more Vitamin B2, 78.5 times more Vitamin B3, 43.6 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin B12, 40.3 times more Vitamin C and more Vitamin D than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have insufficient amounts of Vitamin E in 100 g.

Comparing minerals per 100 grams for Canned Kidney Beans vs Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS:

• Canned All Types Kidney Beans have 6.8 times more Calcium, 2.3 times more Copper, 6.8 times more Magnesium, 2.4 times more Phosphorus, 3.3 times more Potassium and 31.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 5 times more Iron, 7.2 times more Selenium, 2.9 times more Sodium and 10.5 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Canned All Types Kidney Beans have 16.4 times more Omega 3, 2.3 times more Fiber and 1.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 4.6 times more Energy, 6.2 times more Carbohydrate and 25.3 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.