Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Canned Corn, Sweet, Yellow, Rinsed With Tap Water

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%

Macro Nutrients

	Boiled Kidney Beans	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Energy	43.8% 1270kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	6.84% 2.2g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	39% 6.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	100% 130g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	56.7% 41g	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	2.34% 1.7g	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	% 2.6g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	168% 64g	44.7% 17g	38g per day for Men 19-50 years
Protein	155% 86.7g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	48.8% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	NA	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	325% 1300μg	72.5% 290μg	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	19% 17mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Calcium	35% 350mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	34.4% 0.31mg	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	278% 22mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	24.3% 0.56mg	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	197% 1380mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	34% 1160mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	109% 1630mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	18% 669g	22.4% 828g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Canned Corn, Sweet, Yellow, Rinsed With Tap Water:

• Boiled All Types Kidney Beans have 10.7 times more Vitamin B1, 3.9 times more Vitamin B2 and 4.5 times more Vitamin B9 than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• While Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contain 1.3 times more Vitamin B3 and 1.4 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Canned Corn, Sweet, Yellow, Rinsed With Tap Water:

• Boiled All Types Kidney Beans have 17.5 times more Calcium, 7 times more Copper, 10.1 times more Iron, 3.8 times more Magnesium, 7.7 times more Manganese, 3.4 times more Phosphorus, 3.5 times more Potassium and 3.6 times more Zinc than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• While Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contain 163 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2 times more Energy, 8.5 times more Omega 3, 1.8 times more Carbohydrate, 3.8 times more Fiber and 4 times more Protein than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• While Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contain 2.9 times more Fat, 6.1 times more Omega 6 and 12.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.