Comparing Nutrients in 100 calories Boiled California Red Kidney Beans VS Yellow Sweet Corn

Weight per 100 calories

• Boiled California Red Kidney Beans: 80.6g
• Yellow Sweet Corn: 116g

Boiled California Red Kidney Beans have 1.4 times more energy per 100g than Yellow Sweet Corn. It has average energy density when compared to other foods. Raw Yellow Sweet Corn having average energy density.

Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or Yellow Sweet Corn?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Boiled California Red Kidney Beans	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.075% 0.073g	1.6% 1.57g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.095% 0.016g	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	14% 18g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 1.03g	g per day for Men 19-50 years
Fiber	19.7% 7.5g	6.1% 2.33g	38g per day for Men 19-50 years
Protein	13% 7.36g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.16% 10.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.67% 0.1mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.72% 0.44mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.45% 0.084mg	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	15% 59.7μg	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	1.08% 0.97mg	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	NA	0.54% 0.081mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.29% 0.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	5.32% 53.2mg	0.23% 2.33mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	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	30% 2.4mg	7.56% 0.6mg	8mg per day for Men 19-50 years
Magnesium	9.2% 38.7mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	15.8% 110mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	9.94% 338mg	9.23% 314mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.23mg	1.16% 17.4mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.86% 0.53mg	11mg per day for Men 19-50 years
Water	1.46% 54g	2.4% 88.4g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Yellow Sweet Corn Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or Yellow Sweet Corn?

Lets compare vitamin content per 100 calories of Boiled California Red Kidney Beans vs Yellow Sweet Corn:

• 100 calories of Boiled California Red Kidney Beans have 1.2 times more Vitamin B9 than Yellow Sweet Corn.
• While 100 kcal of Raw Yellow Sweet Corn contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, 4.7 times more Vitamin B3, 4.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 8.2 times more Vitamin C than Boiled California Red Kidney Beans.
• 100 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled California Red Kidney Beans vs Yellow Sweet Corn:

• 100 calories of Boiled California Red Kidney Beans have 22.9 times more Calcium, 3.7 times more Copper, 4 times more Iron, 1.4 times more Manganese and 1.3 times more Zinc than Yellow Sweet Corn.
• While 100 kcal of Raw Yellow Sweet Corn contain 1.6 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Yellow Sweet Corn contain similar levels of Magnesium, Phosphorus and Potassium per 100 calories.
• 100 calories of Yellow Sweet Corn lack sufficient amounts of Calcium
• Both Boiled California Red Kidney Beans as well as Raw Yellow Sweet Corn lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled California Red Kidney Beans have 3.2 times more Fiber and 1.9 times more Protein than Yellow Sweet Corn.
• While 100 kcal of Raw Yellow Sweet Corn contain 34 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Yellow Sweet Corn offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Boiled California Red Kidney Beans as well as Raw Yellow Sweet Corn provide inadequate amounts of Omega 3 in 100 calories.