Comparing Nutrients in 100 grams Boiled Kidney Beans VS Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	10%	1%	89%

Macro Nutrients

	Boiled Kidney Beans	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	Recommended Dietary Allowance
Energy	4.38% 127kcal	12.7% 368kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	62% 80.5g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	38.6% 28g	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	17% 6.4g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	15.8% 8.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	134% 1.74mg	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	32.5% 130μg	222% 889μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.2% 0.03mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	Recommended Dietary Allowance
Calcium	3.5% 35mg	32% 318mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	NA	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	27.8% 2.22mg	391% 31.3mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	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	19.7% 138mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	3.82% 130mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.16% 5.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Kidney Beans versus 100 g of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry:

• 100 grams of Boiled Kidney Beans have more Vitamin K than Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry.
• While 100 g of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry contain 6.6 times more Vitamin B1, 16 times more Vitamin B2, 29.6 times more Vitamin B3, 14.5 times more Vitamin B6 and 6.8 times more Vitamin B9 than Boiled All Types Kidney Beans.
• 100 grams of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry have insufficient amounts of Vitamin K
• Both Boiled All Types Kidney Beans as well as Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry:

• 100 grams of Boiled Kidney Beans have 2.8 times more Magnesium, 3.1 times more Potassium and 2 times more Zinc than Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry.
• While 100 g of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry contain 9.1 times more Calcium and 14.1 times more Iron than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry contain similar levels of Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Kidney Beans have 3.6 times more Fiber than Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry.
• While 100 g of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry contain 2.9 times more Energy, 3.5 times more Carbohydrate and 87.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry offer comparable quantities of Protein per 100 grams.