Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Cornmeal, white, self-rising, degermed, enriched

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%

Macro Nutrients

	Canned Kidney Beans	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Energy	29% 840kcal	122% 3550kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	17.7% 17g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	7.3% 2.34g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	42.3% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	575% 748g	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	187% 71g	38g per day for Men 19-50 years
Protein	93% 52.2g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	565% 6.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	298% 3.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	285% 45.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	300% 3.9mg	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	583% 2330μg	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	13.3% 12mg	0% 0mg	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	1.33% 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	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Calcium	34% 340mg	350% 3500mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	144% 1.3mg	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	591% 47.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	NA	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	890% 6230mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	50% 1700mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	197% 2960mg	899% 13480mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	91% 10mg	11mg per day for Men 19-50 years
Water	21% 780g	2.75% 102g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cornmeal, white, self-rising, degermed, enriched per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Cornmeal, white, self-rising, degermed, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Cornmeal, white, self-rising, degermed, enriched:

• 1 kg of Cornmeal, white, self-rising, degermed, enriched contains 5.8 times more Vitamin B1, 7.6 times more Vitamin B2, 11.1 times more Vitamin B3, 5.3 times more Vitamin B6 and 6.5 times more Vitamin B9 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cornmeal, white, self-rising, degermed, enriched have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Cornmeal, white, self-rising, degermed, enriched:

• 1 kilogram of Canned Kidney Beans has 1.4 times more Potassium and 7.7 times more Water than Cornmeal, white, self-rising, degermed, enriched.
• While 1 kg of Cornmeal, white, self-rising, degermed, enriched contains 10.3 times more Calcium, 4 times more Iron, 1.8 times more Magnesium, 6.9 times more Phosphorus, 4.6 times more Sodium and 2.2 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cornmeal, white, self-rising, degermed, enriched contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 4.1 times more Omega 3 than Cornmeal, white, self-rising, degermed, enriched.
• While 1 kg of Cornmeal, white, self-rising, degermed, enriched contains 4.2 times more Energy, 6.8 times more Omega 6, 5.2 times more Carbohydrate, 1.7 times more Fiber and 1.6 times more Protein than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of Cornmeal, white, self-rising, degermed, enriched provide inadequate amounts of Omega 3