Comparing Nutrients in 14 ounces California Red Kidney Beans VS White Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
White Sweet Corn	13%	11%	76%

Macro Nutrients

	California Red Kidney Beans	White Sweet Corn	Recommended Dietary Allowance
Energy	45% 1310kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	2.26% 0.72g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	12.7% 2.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	58% 75.5g	130g per day for Men 19-50 years
Sugars	NA	17.6% 12.8g	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	28.2% 10.7g	38g per day for Men 19-50 years
Protein	173% 97g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	White Sweet Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	60.3% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	16.8% 0.22mg	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	45.6% 183μg	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	30% 27mg	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	1.85% 0.28mg	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	White Sweet Corn	Recommended Dietary Allowance
Calcium	77.4% 774mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	24% 0.21mg	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	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	27.8% 0.64mg	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	50.5% 353mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	31.5% 1072mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	8.15% 301g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS White Sweet Corn per 14 oz

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

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs White Sweet Corn:

• 14 ounces of California Red Kidney Beans have 2.6 times more Vitamin B1, 3.7 times more Vitamin B2, 1.2 times more Vitamin B3, 7.2 times more Vitamin B6 and 8.6 times more Vitamin B9 than White Sweet Corn.
• While 14 oz of Raw White Sweet Corn contain 1.5 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and White Sweet Corn provide similar amounts of Vitamin B5 per 14 ounces.
• Both Raw California Red Kidney Beans as well as Raw White Sweet Corn 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 White Sweet Corn:

• 14 ounces of California Red Kidney Beans have 97.5 times more Calcium, 20.4 times more Copper, 18 times more Iron, 4.3 times more Magnesium, 6.2 times more Manganese, 4.6 times more Phosphorus, 5.5 times more Potassium, 5.3 times more Selenium and 5.7 times more Zinc than White Sweet Corn.
• While 14 oz of Raw White Sweet Corn contain 6.5 times more Water than Raw California Red Kidney Beans.
• 14 ounces of White Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 3.8 times more Energy, 5.3 times more Omega 3, 3.1 times more Carbohydrate, 9.2 times more Fiber and 7.6 times more Protein than White Sweet Corn.
• While 14 oz of Raw White Sweet Corn contain 10 times more Omega 6 than Raw California Red Kidney Beans.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6
• 14 ounces of White Sweet Corn provide inadequate amounts of Omega 3