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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 14 ounces of Whole Yellow Corn Flour have 4.8 times more Selenium than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 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-grain Yellow Corn Flour.
• 14 ounces of Whole Yellow Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

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