Comparing Nutrients in 100 grams Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	13%	2%	85%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	1.62% 47kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.1% 9.22g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	3% 2.17g	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	1.05% 0.4g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.65mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	8% 0.1mg	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	NA	18.5% 74μg	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	0% 0mg	1.33% 1.2mg	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	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.9% 49mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	NA	32% 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	70% 5.6mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	0.95% 4mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	NA	14% 0.32mg	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	2.3% 16mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	0.94% 32mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	NA	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	2.4% 89g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt VS Boiled California Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt versus 100 g of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt vs Boiled California Red Kidney Beans:

• 100 grams of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 2.4 times more Vitamin B2, 4.9 times more Vitamin B3 and 2.6 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 per 100 grams.
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt vs Boiled California Red Kidney Beans:

• 100 grams of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 1.9 times more Iron and 1.3 times more Water than Boiled California Red Kidney Beans.
• While 100 g of Boiled California Red Kidney Beans contain 1.3 times more Calcium, 12 times more Magnesium, 8.6 times more Phosphorus, 13.1 times more Potassium and 4.3 times more Zinc than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• 100 grams of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled California Red Kidney Beans contain 2.6 times more Energy, 2.4 times more Carbohydrate, 23.3 times more Fiber and 6.7 times more Protein than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• 100 grams of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt provide inadequate amounts of Energy and Fiber