Comparing Nutrients in 100 grams Frosted Corn Flakes, MALT-O-MEAL VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Canned Kidney Beans	Recommended Dietary Allowance
Energy	13.4% 389kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	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	69.4% 90g	11% 14.5g	130g per day for Men 19-50 years
Sugars	54% 39.3g	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	3.16% 1.2g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	50.4% 454μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.37mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	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	124% 1.6mg	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	80.8% 323μg	9% 36μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	202% 4.84μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.6% 19.4mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	21.5% 129IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.09mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	0.3% 3mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	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	145% 11.6mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	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	6.57% 46mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	2.4% 82mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	10% 5.5μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	30% 451mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	0.081% 3g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frosted Corn Flakes, MALT-O-MEAL vs Canned Kidney Beans:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 10.4 times more Vitamin B1, 26.9 times more Vitamin B2, 39.2 times more Vitamin B3, 21.8 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin B12, 16.2 times more Vitamin C and more Vitamin D than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 20.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin E in 100 g.

Comparing minerals per 100 grams for Frosted Corn Flakes, MALT-O-MEAL vs Canned Kidney Beans:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 9.9 times more Iron, 6.1 times more Selenium and 1.5 times more Sodium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 11.3 times more Calcium, 2.3 times more Magnesium, 2 times more Phosphorus, 2.9 times more Potassium, 1.9 times more Zinc and 26 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Canned All Types Kidney Beans have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 4.6 times more Energy, 4 times more Omega 6, 6.2 times more Carbohydrate and 21.2 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.9 times more Omega 3 and 3.6 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Canned All Types Kidney Beans have similar amounts of Protein per 100 g.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.