Comparing Nutrients in 14 ounces Canned Corn, Sweet, White, Cream Style, Regular Pack VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Cream Style, Regular Pack	8%	4%	88%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Red Kidney Beans	Recommended Dietary Allowance
Energy	10% 294kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	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	57% 74g	187% 243g	130g per day for Men 19-50 years
Sugars	33.3% 24g	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	12.5% 4.76g	159% 60.3g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Cream Style, Regular Pack	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	8.27% 0.099mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	44.7% 179μg	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	20.3% 18.3mg	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	1.85% 0.28mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.6% 16mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	2.78% 111μg	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	15.4% 1.23mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	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	22.7% 159mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	69% 1036mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	101% 11mg	11mg per day for Men 19-50 years
Water	8.4% 311g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, White, Cream Style, Regular Pack VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Corn, Sweet, White, Cream Style, Regular Pack 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 Canned Corn, Sweet, White, Cream Style, Regular Pack vs Red Kidney Beans:

• 14 oz of Raw Red Kidney Beans contain 24.3 times more Vitamin B1, 4.1 times more Vitamin B2, 2.2 times more Vitamin B3, 4.3 times more Vitamin B5, 6.3 times more Vitamin B6, 8.8 times more Vitamin B9 and more Vitamin K than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack and Red Kidney Beans provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Canned Corn, Sweet, White, Cream Style, Regular Pack have insufficient amounts of Vitamin K
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Canned Corn, Sweet, White, Cream Style, Regular Pack vs Red Kidney Beans:

• 14 ounces of Canned Corn, Sweet, White, Cream Style, Regular Pack have 21.8 times more Sodium and 6.7 times more Water than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 20.8 times more Calcium, 31.8 times more Copper, 21.6 times more Iron, 9.2 times more Magnesium, 16.3 times more Manganese, 10.2 times more Phosphorus, 11.4 times more Potassium, 8 times more Selenium and 5 times more Zinc than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• 14 ounces of Canned Corn, Sweet, White, Cream Style, Regular Pack lack sufficient amounts of Calcium and Selenium
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Corn, Sweet, White, Cream Style, Regular Pack have 2.9 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 4.6 times more Energy, 59.7 times more Omega 3, 3.3 times more Carbohydrate, 12.7 times more Fiber and 12.9 times more Protein than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• 14 ounces of Canned Corn, Sweet, White, Cream Style, Regular Pack provide inadequate amounts of Omega 3
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.