Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Whole Blue Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Whole Blue Corn Flour	9%	12%	79%

Macro Nutrients

	Canned Kidney Beans	Whole Blue Corn Flour	Recommended Dietary Allowance
Energy	29% 840kcal	126% 3640kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	52.5% 51g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	NA	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	NA	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	568% 739g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	221% 84g	38g per day for Men 19-50 years
Protein	93% 52.2g	156% 87.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Whole Blue Corn Flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	362% 4.7mg	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	90% 360μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Whole Blue Corn Flour	Recommended Dietary Allowance
Calcium	34% 340mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	171% 1.54mg	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	146% 11.7mg	218% 17.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	235% 5.4mg	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	129% 900mg	376% 2630mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	112% 3810mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	204% 22.4mg	11mg per day for Men 19-50 years
Water	21% 780g	2.93% 108g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Whole Blue Corn Flour:

• Whole-grain Blue Corn Flour contains 1.4 times more Vitamin B1, 4.5 times more Vitamin B2, 6.3 times more Vitamin B3, 4 times more Vitamin B5 and 6.4 times more Vitamin B6 than Canned All Types Kidney Beans.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Whole Blue Corn Flour:

• Canned All Types Kidney Beans have 6.8 times more Calcium, 59.2 times more Sodium and 7.2 times more Water than Whole-grain Blue Corn Flour.
• While Whole-grain Blue Corn Flour contains 1.5 times more Iron, 4.1 times more Magnesium, 3.2 times more Manganese, 2.9 times more Phosphorus, 1.6 times more Potassium, 2.4 times more Selenium and 4.9 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Whole-grain Blue Corn Flour have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Whole-grain Blue Corn Flour contains 4.3 times more Energy, 8.5 times more Fat, 5.1 times more Carbohydrate, 2 times more Fiber and 1.7 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Whole-grain Blue Corn Flour have insufficient amounts of Glucose and Sucrose in 1 kg.