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

Macros Ratio

	Protein	Fat	Carbs
White Corn	10%	11%	79%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	White Corn	California Red Kidney Beans	Recommended Dietary Allowance
Energy	50% 1449kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 19g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	8.27% 2.65g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	49% 8.32g	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	227% 295g	183% 237g	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	NA	260% 99g	38g per day for Men 19-50 years
Protein	66.8% 37.4g	173% 97g	56g per day for Men 19-50 years

Vitamins

	White Corn	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.53mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	190% 2.47mg	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	NA	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	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

	White Corn	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	138% 1.25mg	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	134% 10.8mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	83.7% 1.92mg	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	119% 833mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	112% 61.5μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	79.7% 8.77mg	92% 10mg	11mg per day for Men 19-50 years
Water	1.1% 41g	1.26% 46.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of White Corn 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 White Corn vs California Red Kidney Beans:

• 14 ounces of White Corn have 1.8 times more Vitamin B3 and 1.6 times more Vitamin B6 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B5 and more Vitamin C than White Corn Grain.
• Both White Corn and California Red Kidney Beans provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of White Corn have insufficient amounts of Vitamin C
• Both White Corn Grain 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 White Corn vs California Red Kidney Beans:

• 14 ounces of White Corn have 4.8 times more Selenium and 3.2 times more Sodium than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 27.9 times more Calcium, 3.5 times more Copper, 3.5 times more Iron, 1.3 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus and 5.2 times more Potassium than White Corn Grain.
• Both White Corn and California Red Kidney Beans contain similar levels of Zinc per 14 ounces.
• 14 ounces of White Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of White Corn have 19 times more Fat, 18.5 times more Saturated Fat, 38.8 times more Omega 6 and 1.2 times more Carbohydrate than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 1.3 times more Omega 3 and 2.6 times more Protein than White Corn Grain.
• Both White Corn 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