Comparing Nutrients in 100 grams Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	4%	9%	87%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	California Red Kidney Beans	Recommended Dietary Allowance
Energy	13.7% 396kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.6% 86.6g	46% 59.8g	130g per day for Men 19-50 years
Sugars	57.5% 41.7g	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	4.74% 1.8g	65.5% 25g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	9.22% 83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	30.5% 0.4mg	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	167% 667μg	99% 394μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	208% 5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.2% 20mg	5% 4.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	22% 133IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	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 ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.3% 33mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	122% 1.1mg	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	375% 30mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	NA	43.5% 1mg	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	10.7% 75mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	42% 633mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.068% 2.5g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH VS California Red Kidney Beans per 100 g

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

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH vs California Red Kidney Beans:

• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have more Vitamin A, 2.4 times more Vitamin B1, 6.4 times more Vitamin B2, 8.1 times more Vitamin B3, 4.2 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12, 4.4 times more Vitamin C and more Vitamin D than California Red Kidney Beans.
• 100 grams of California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 100 grams for Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH vs California Red Kidney Beans:

• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have 3.2 times more Iron, 2.5 times more Selenium, 57.5 times more Sodium and 4.9 times more Zinc than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 5.9 times more Calcium, 9.2 times more Copper, 14.5 times more Magnesium, 5.4 times more Phosphorus and 13.7 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have 16.7 times more Fat, 33.7 times more Saturated Fat, 17.6 times more Omega 6 and 1.4 times more Carbohydrate than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 2.6 times more Omega 3, 13.8 times more Fiber and 5.8 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH and California Red Kidney Beans offer comparable quantities of Energy per 100 grams.
• 100 grams of California Red Kidney Beans provide inadequate amounts of Omega 6