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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	12.8% 370kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.7g	17.5% 23g	130g per day for Men 19-50 years
Sugars	71% 51.3g	0.44% 0.32g	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	4.3% 3.13g	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	% 8.25g	NA	g per day for Men 19-50 years
Sucrose	% 35.4g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	17% 6.4g	38g per day for Men 19-50 years
Protein	10.3% 5.77g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	61.7% 555μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.17mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	157% 25mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.34% 0.32mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.07mg	9.23% 0.12mg	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	185% 741μg	32.5% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	278% 6.67μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.7% 27.6mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	25% 151IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.87% 0.43mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.92% 1.1μg	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	1.1% 11mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	24% 0.22mg	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	99% 7.9mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	18.7% 0.43mg	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	31.7% 222mg	19.7% 138mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.075% 2.76g	1.8% 67g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have more Vitamin A, 10.9 times more Vitamin B1, 37.4 times more Vitamin B2, 43.5 times more Vitamin B3, 1.4 times more Vitamin B5, 17.2 times more Vitamin B6, 5.7 times more Vitamin B9, more Vitamin B12, 23 times more Vitamin C, more Vitamin D and 14.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.6 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

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

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 1.4 times more Copper, 3.6 times more Iron, 2 times more Manganese, 1.6 times more Phosphorus, 24.7 times more Selenium, 204 times more Sodium and 7.3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Calcium, 2 times more Potassium and 24.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Boiled All Types Kidney Beans have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 2.9 times more Energy, 3 times more Omega 6, 3.9 times more Carbohydrate and 160.4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 8.5 times more Omega 3, 2.5 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.