Nutrient Comparison: Corn VS Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Corn 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 Corn vs Red Kidney Beans:
- 14 ounces of Corn have 1.7 times more Vitamin B3, 1.6 times more Vitamin B6 and 2.3 times more Vitamin E than Red Kidney Beans.
- While 14 oz of Raw Red Kidney Beans contain 1.6 times more Vitamin B1, 1.8 times more Vitamin B5, 20.7 times more Vitamin B9, more Vitamin C and 18.7 times more Vitamin K than Yellow Corn Grain .
- Both Corn and Red Kidney Beans provide similar amounts of Vitamin B2 per 14 ounces.
- 14 ounces of Corn have insufficient amounts of Vitamin C and Vitamin K
- 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
- Both Yellow Corn Grain 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 Corn vs Red Kidney Beans:
- 14 ounces of Corn have 4.8 times more Selenium and 2.9 times more Sodium than Red Kidney Beans.
- While 14 oz of Raw Red Kidney Beans contain 11.9 times more Calcium, 2.2 times more Copper, 2.5 times more Iron, 2.3 times more Manganese, 1.9 times more Phosphorus, 4.7 times more Potassium and 1.3 times more Zinc than Yellow Corn Grain .
- Both Corn and Red Kidney Beans contain similar levels of Magnesium per 14 ounces.
- 14 ounces of Corn lack sufficient amounts of Calcium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Corn have 4.5 times more Fat, 4.3 times more Saturated Fat, 9.2 times more Omega 6 and 1.2 times more Carbohydrate than Red Kidney Beans.
- While 14 oz of Raw Red Kidney Beans contain 5.5 times more Omega 3, 3.3 times more Sugars, 2.1 times more Fiber and 2.4 times more Protein than Yellow Corn Grain .
- Both Corn and Red Kidney Beans offer comparable quantities of Energy per 14 ounces.
- 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6