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

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	California Red Kidney Beans	Recommended Dietary Allowance
Energy	13.4% 389kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	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	69.4% 90g	46% 59.8g	130g per day for Men 19-50 years
Sugars	54% 39.3g	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	3.16% 1.2g	65.5% 25g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	50.4% 454μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.37mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	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	124% 1.6mg	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	80.8% 323μg	99% 394μg	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	5% 4.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.3% 3mg	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	145% 11.6mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	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	6.57% 46mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	2.4% 82mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	10% 5.5μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	30% 451mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.081% 3g	0.32% 11.8g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have more Vitamin A, 2.3 times more Vitamin B1, 6.3 times more Vitamin B2, 7.8 times more Vitamin B3, 4.1 times more Vitamin B6, more Vitamin B12, 4.3 times more Vitamin C and more Vitamin D than Raw California Red Kidney Beans.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Raw California Red Kidney Beans have similar amounts of Vitamin B9 per 100 g.

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

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.2 times more Iron, 1.7 times more Selenium and 41 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 65 times more Calcium, 9.2 times more Copper, 13.3 times more Magnesium, 8.8 times more Phosphorus, 18.2 times more Potassium and 10.6 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 7.8 times more Omega 6 and 1.5 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6 times more Omega 3, 20.8 times more Fiber and 5.7 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Raw California Red Kidney Beans have similar amounts of Energy per 100 g.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.