Comparing Nutrients in 14 ounces California Red Kidney Beans VS Whole Yellow Corn Flour

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Whole Yellow Corn Flour	7%	9%	84%

Macro Nutrients

	California Red Kidney Beans	Whole Yellow Corn Flour	Recommended Dietary Allowance
Energy	45% 1310kcal	49.4% 1433kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	6.73% 2.16g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	40% 6.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	235% 305g	130g per day for Men 19-50 years
Sugars	NA	3.5% 2.54g	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	260% 99g	76.2% 29g	38g per day for Men 19-50 years
Protein	173% 97g	49% 27.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Whole Yellow Corn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	81.4% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	47% 7.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	113% 1.47mg	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	391% 1564μg	25% 99μg	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	20% 18mg	0% 0mg	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	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Whole Yellow Corn Flour	Recommended Dietary Allowance
Calcium	77.4% 774mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	101% 0.91mg	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	464% 37mg	118% 9.45mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	88% 369mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	79.4% 1.83mg	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	230% 1607mg	154% 1080mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	36.8% 1250mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	62.4% 6.87mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	1.17% 43.3g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Whole Yellow Corn Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Whole Yellow Corn Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Whole Yellow Corn Flour:

• 14 ounces of California Red Kidney Beans have 2.2 times more Vitamin B1, 2.7 times more Vitamin B2, 15.8 times more Vitamin B9 and more Vitamin C than Whole Yellow Corn Flour.
• Both California Red Kidney Beans and Whole Yellow Corn Flour provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Whole Yellow Corn Flour have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Whole-grain Yellow Corn Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Whole Yellow Corn Flour:

• 14 ounces of California Red Kidney Beans have 27.9 times more Calcium, 4.8 times more Copper, 3.9 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus, 4.7 times more Potassium and 1.5 times more Zinc than Whole Yellow Corn Flour.
• While 14 oz of Whole-grain Yellow Corn Flour contain 4.8 times more Selenium than Raw California Red Kidney Beans.
• 14 ounces of Whole Yellow Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 1.6 times more Omega 3, 3.4 times more Fiber and 3.5 times more Protein than Whole Yellow Corn Flour.
• While 14 oz of Whole-grain Yellow Corn Flour contain 15.4 times more Fat, 31.6 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Whole Yellow Corn Flour offer comparable quantities of Energy per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6