Comparing Nutrients in 100 calories Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES VS Boiled Kidney Beans

Weight per 100 calories

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES: 25g
• Boiled Kidney Beans: 78.7g

Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 3.2 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.78g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0.077% 0.001g	8.37% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.063g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0.085% 0.25mg	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	14.5% 10.5g	0.35% 0.25g	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	0.65% 0.25g	13.3% 5.04g	38g per day for Men 19-50 years
Protein	1.72% 0.97g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	30% 270μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.8% 0.62mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.56mg	2.84% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.15mg	3.46% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.68mg	7.27% 0.094mg	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	30.7% 123μg	25.6% 102μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	71% 1.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.28% 0.25mg	1.05% 0.94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.04% 48.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.31mg	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.041% 0.05μg	5.5% 6.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	0.074% 0.74mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	3.52% 0.032mg	19% 0.17mg	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	23.6% 1.9mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	0.88% 3.7mg	7.87% 33mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	14.7% 0.34mg	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	2.37% 16.6mg	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	0.55% 19mg	9.38% 319mg	3400mg per day for Men 19-50 years
Selenium	4.05% 2.23μg	1.57% 0.87μg	55μg per day for Men 19-50 years
Sodium	10.4% 156mg	0.052% 0.79mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	7.16% 0.79mg	11mg per day for Men 19-50 years
Water	0.008% 0.3g	1.42% 52.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES vs Boiled Kidney Beans:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have more Vitamin A, 2.9 times more Vitamin B1, 13.6 times more Vitamin B2, 14.4 times more Vitamin B3, 7.2 times more Vitamin B6, more Vitamin B12, more Vitamin D and 13.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.8 times more Vitamin C and 133.6 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin B9 per 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES vs Boiled Kidney Beans:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 2.6 times more Selenium, 198 times more Sodium and 1.9 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 37.1 times more Calcium, 5.4 times more Copper, 8.9 times more Magnesium, 2.2 times more Manganese, 6.6 times more Phosphorus, 17 times more Potassium and 177.5 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES and Boiled All Types Kidney Beans have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 1.2 times more Carbohydrate and 41.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 108.2 times more Omega 3, 20.4 times more Fiber and 7.1 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES and Boiled All Types Kidney Beans have similar amounts of Energy per 100 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.