Comparing Nutrients in 100 grams Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	12%	1%	87%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Canned Kidney Beans	Recommended Dietary Allowance
Energy	12.6% 365kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	NA	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.4% 77.2g	11% 14.5g	130g per day for Men 19-50 years
Sugars	0.97% 0.7g	2.55% 1.85g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.85g	g per day for Men 19-50 years
Fiber	7.63% 2.9g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 19.8mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	5.7% 0.074mg	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	9% 36μg	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	0% 0mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	37.7% 377mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	NA	15% 0.14mg	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	512% 41mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	NA	7.3% 0.17mg	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	15.6% 109mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	2.74% 93mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	NA	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	0.26% 9.7g	2.1% 78g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry VS Canned Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry versus 100 g of Canned 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, Farina Hot Wheat Cereal, dry vs Canned Kidney Beans:

• 100 grams of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have 10.5 times more Vitamin B1, 21 times more Vitamin B2, 48.1 times more Vitamin B3 and 27 times more Vitamin B6 than Canned Kidney Beans.
• While 100 g of Canned All Types Kidney Beans contain more Vitamin K than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• 100 grams of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have insufficient amounts of Vitamin K
• Both Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry vs Canned Kidney Beans:

• 100 grams of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have 11.1 times more Calcium, 35 times more Iron and 1.2 times more Phosphorus than Canned Kidney Beans.
• While 100 g of Canned All Types Kidney Beans contain 2.1 times more Magnesium, 2.5 times more Potassium, 98.7 times more Sodium and 8.1 times more Water than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• Both Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry and Canned Kidney Beans contain similar levels of Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have 4.3 times more Energy, 5.3 times more Carbohydrate and 2 times more Protein than Canned Kidney Beans.
• While 100 g of Canned All Types Kidney Beans contain 2.6 times more Sugars and 1.5 times more Fiber than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.