Comparing Nutrients in 100 calories Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS VS California Red Kidney Beans

Weight per 100 calories

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS: 25.7g
• California Red Kidney Beans: 30.3g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.22% 1.2g	0.078% 0.076g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.096% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	14% 18g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	2.23% 0.85g	20% 7.55g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	13.7% 124μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	9.25% 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	43% 171μg	30% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	53.6% 1.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.7% 5.14mg	1.5% 1.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.7% 34IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.034% 0.005mg	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, COCO-ROOS	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.56% 85.6mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	37% 0.33mg	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	96% 7.7mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	1.65% 6.94mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	NA	13% 0.3mg	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	2.64% 18.5mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	1.5% 51.7mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	2.43% 1.34μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	0.22% 3.33mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	0.017% 0.64g	0.096% 3.56g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, MALT-O-MEAL, COCO-ROOS VS California Red Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS or California Red Kidney Beans?

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS vs California Red Kidney Beans:

• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have more Vitamin A, 2 times more Vitamin B1, 5.5 times more Vitamin B2, 6.9 times more Vitamin B3, 3.5 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12, 3.8 times more Vitamin C and more Vitamin D than California Red Kidney Beans.
• 100 calories of California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 100 calories for Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS vs California Red Kidney Beans:

• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 1.4 times more Calcium, 2.7 times more Iron, 1.4 times more Selenium, 27 times more Sodium and 4.2 times more Zinc than California Red Kidney Beans.
• While 100 kcal of Raw California Red Kidney Beans contain 4.1 times more Copper, 7 times more Magnesium, 6.6 times more Phosphorus and 8.7 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS lack sufficient amounts of Magnesium and Potassium
• 100 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 60.6 times more Saturated Fat and 1.2 times more Carbohydrate than California Red Kidney Beans.
• While 100 kcal of Raw California Red Kidney Beans contain 8.9 times more Fiber and 8.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and California Red Kidney Beans offer comparable quantities of Energy per 100 calories.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS provide inadequate amounts of Protein
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.