Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	11%	6%	83%

Macro Nutrients

	Boiled California Red Kidney Beans	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Energy	17% 492kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	47% 61g	130g per day for Men 19-50 years
Sugars	NA	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	97% 37g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	11.3% 0.15mg	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	73.4% 294μg	37.7% 151μg	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	5.3% 4.76mg	24.3% 22mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Calcium	26% 262mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	24.7% 0.22mg	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	148% 12mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	5.7% 0.13mg	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	77.7% 544mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	7.18% 266g	8.73% 323g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids:

• Boiled California Red Kidney Beans have 5 times more Vitamin B1, 2.8 times more Vitamin B6 and 1.9 times more Vitamin B9 than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• While Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids contain 1.7 times more Vitamin B3, 2.4 times more Vitamin B5 and 4.6 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have similar amounts of Vitamin B2 per 14 oz.
• Both Boiled California Red Kidney Beans as well as Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids:

• Boiled California Red Kidney Beans have 16.5 times more Calcium, 5.2 times more Copper, 7.3 times more Iron, 3 times more Magnesium, 9.6 times more Manganese, 2.7 times more Phosphorus, 2.6 times more Potassium, 2 times more Selenium and 2.4 times more Zinc than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• Both Boiled California Red Kidney Beans and Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled California Red Kidney Beans have 1.9 times more Energy, 4.6 times more Omega 3, 1.5 times more Carbohydrate, 13.3 times more Fiber and 4.7 times more Protein than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• While Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids contain 11.4 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.