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

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	2.9% 84kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	1.93% 0.33g	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% 89.7g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	71% 51.3g	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	4.3% 3.13g	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	% 8.25g	g per day for Men 19-50 years
Sucrose	% 1.85g	% 35.4g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	10.3% 5.77g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	NA	61.7% 555μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	157% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	6.34% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	159% 2.07mg	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	185% 741μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	278% 6.67μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	30.7% 27.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	25% 151IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	2.87% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	0.92% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	3.4% 34mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	33% 0.3mg	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	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	37% 0.85mg	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	31.7% 222mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	49.5% 27μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	2.1% 78g	0.075% 2.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS per 100 g

Compare the macro and micronutrient content in 100 g of Canned Kidney Beans versus 100 g of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Canned Kidney Beans have 3.7 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 15 times more Vitamin B1, 42.5 times more Vitamin B2, 61.2 times more Vitamin B3, 2.3 times more Vitamin B5, 27.9 times more Vitamin B6, 20.6 times more Vitamin B9, more Vitamin B12, 23 times more Vitamin C, more Vitamin D and 21.5 times more Vitamin E than Canned All Types Kidney Beans.
• 100 grams of Canned Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin K

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

• 100 grams of Canned Kidney Beans have 3.1 times more Calcium, 1.5 times more Sodium and 28.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 2.2 times more Copper, 6.8 times more Iron, 1.7 times more Magnesium, 5.1 times more Manganese, 2.5 times more Phosphorus, 30.2 times more Selenium and 15.9 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain similar levels of Potassium per 100 grams.
• 100 grams of Canned Kidney Beans lack sufficient amounts of Selenium
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Kidney Beans have 4.1 times more Omega 3 and 1.7 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 4.4 times more Energy, 6.2 times more Carbohydrate, 27.8 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS offer comparable quantities of Protein per 100 grams.
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 6 in 100 grams.