Comparing Nutrients in 100 calories Canned Kidney Beans VS Yellow Sweet Corn

Weight per 100 calories

• Canned Kidney Beans: 119g
• Yellow Sweet Corn: 116g

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

Which food has more nutrients per 100 calories - Canned Kidney Beans or Yellow Sweet Corn?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Canned Kidney Beans	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.6% 1.57g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	3.23% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	10% 7.28g	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	0% 0g	3.1% 2.26g	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	% 0g	% 4g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 1.03g	g per day for Men 19-50 years
Fiber	13.5% 5.1g	6.1% 2.33g	38g per day for Men 19-50 years
Protein	11% 6.2g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	NA	1.16% 10.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.67% 0.061mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.78% 0.088mg	8.3% 0.11mg	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	10.7% 43μg	12.2% 49μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.6% 1.43mg	8.8% 7.9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.16% 0.024mg	0.54% 0.081mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.07% 4.9μg	0.29% 0.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	4.05% 40.5mg	0.23% 2.33mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	6.98% 0.063mg	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	17.4% 1.4mg	7.56% 0.6mg	8mg per day for Men 19-50 years
Magnesium	7.65% 32mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	8.24% 0.19mg	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	15.3% 107mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	9.23% 314mg	3400mg per day for Men 19-50 years
Selenium	1.95% 1.07μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	23.5% 352mg	1.16% 17.4mg	1500mg per day for Men 19-50 years
Zinc	4.98% 0.55mg	4.86% 0.53mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.4% 88.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Kidney Beans vs Yellow Sweet Corn:

• Canned All Types Kidney Beans have 14 times more Vitamin K than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.3 times more Vitamin B1, 4.2 times more Vitamin B3, 5.1 times more Vitamin B5 and 5.5 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Yellow Sweet Corn have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 100 kcal.
• Both Canned All Types Kidney Beans as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Canned Kidney Beans vs Yellow Sweet Corn:

• Canned All Types Kidney Beans have 17.4 times more Calcium, 2.6 times more Copper, 2.3 times more Iron, 1.5 times more Selenium and 20.2 times more Sodium than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.3 times more Magnesium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Yellow Sweet Corn have similar amounts of Manganese, Phosphorus, Potassium, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned All Types Kidney Beans have 6 times more Omega 3, 2.2 times more Fiber and 1.6 times more Protein than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 2.2 times more Fat, 2.3 times more Saturated Fat, 4.3 times more Omega 6, 1.3 times more Carbohydrate, 3.3 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Yellow Sweet Corn have similar amounts of Energy per 100 kcal.
• Both Canned All Types Kidney Beans as well as Raw Yellow Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.