Comparing Nutrients in 14 ounces Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	11%	6%	83%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	8.76% 254kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	45.3% 59g	130g per day for Men 19-50 years
Sugars	NA	10% 7.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	45% 17g	38g per day for Men 19-50 years
Protein	14% 7.74g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	24.4% 0.32mg	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	37.7% 151μg	23% 91μg	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	24.3% 22mg	3.53% 3.18mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	1.6% 16mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	65% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	1.8% 71.4μg	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	20.3% 1.63mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	50.2% 1.15mg	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	29% 202mg	60% 421mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	56.4% 845mg	67.7% 1016mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	8.73% 323g	8.36% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids VS Canned Red Kidney Beans with Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids versus 14 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids vs Canned Red Kidney Beans with Liquids:

• 14 ounces of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have 1.9 times more Vitamin B3, 4 times more Vitamin B5, 1.7 times more Vitamin B9 and 6.9 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 4.1 times more Vitamin B1 and 2.2 times more Vitamin B6 than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids vs Canned Red Kidney Beans with Liquids:

• 14 oz of Canned Red Kidney Beans Solids and Liquids contain 7.3 times more Calcium, 2.6 times more Copper, 3 times more Iron, 1.9 times more Magnesium, 8.8 times more Manganese, 2.1 times more Phosphorus, 1.6 times more Potassium, 1.8 times more Selenium and 1.7 times more Zinc than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids and Canned Red Kidney Beans with Liquids contain similar levels of Sodium and Water per 14 ounces.
• 14 ounces of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids lack sufficient amounts of Calcium, Manganese and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Canned Red Kidney Beans Solids and Liquids contain 1.3 times more Energy, 7.3 times more Omega 3, 2.5 times more Fiber and 2.7 times more Protein than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids and Canned Red Kidney Beans with Liquids offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids provide inadequate amounts of Omega 3
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 14 ounces.