Comparing Nutrients in 14 ounces Enriched yellow Corn flour masa VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Enriched yellow Corn flour masa	9%	9%	82%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Enriched yellow Corn flour masa	Red Kidney Beans	Recommended Dietary Allowance
Energy	49.7% 1441kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.6g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	6.6% 2.1g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	39% 6.64g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 304g	187% 243g	130g per day for Men 19-50 years
Sugars	NA	11.5% 8.33g	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	67% 25.4g	159% 60.3g	38g per day for Men 19-50 years
Protein	60% 33.6g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Enriched yellow Corn flour masa	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	488% 5.85mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	246% 3.2mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	246% 39.4mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.9mg	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	161% 643μg	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	NA	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched yellow Corn flour masa	Red Kidney Beans	Recommended Dietary Allowance
Calcium	54.8% 548mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	422% 33.7mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	88% 369mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	192% 4.4mg	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	131% 917mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	75.8% 41.7μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	65% 7.14mg	101% 11mg	11mg per day for Men 19-50 years
Water	1.05% 39g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched yellow Corn flour masa VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Enriched yellow Corn flour masa versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Enriched yellow Corn flour masa vs Red Kidney Beans:

• 14 ounces of Enriched yellow Corn flour masa have 2.4 times more Vitamin B1, 3.7 times more Vitamin B2 and 4.7 times more Vitamin B3 than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 4.1 times more Vitamin B5, 2.4 times more Vitamin B9 and more Vitamin C than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Red Kidney Beans provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Enriched yellow Corn flour masa have insufficient amounts of Vitamin C
• Both Enriched yellow Corn flour masa as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Enriched yellow Corn flour masa vs Red Kidney Beans:

• 14 ounces of Enriched yellow Corn flour masa have 1.7 times more Calcium, 1.3 times more Iron and 3.3 times more Selenium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 3.3 times more Copper, 1.5 times more Magnesium, 3 times more Manganese, 1.8 times more Phosphorus, 5.2 times more Potassium and 1.6 times more Zinc than Enriched yellow Corn flour masa.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Enriched yellow Corn flour masa have 3.5 times more Fat, 7.3 times more Omega 6 and 1.2 times more Carbohydrate than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 6.9 times more Omega 3, 2.4 times more Fiber and 2.7 times more Protein than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Red Kidney Beans offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6