Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS White Enriched Degermed Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
White Enriched Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	Boiled Kidney Beans	White Enriched Degermed Cornmeal	Recommended Dietary Allowance
Energy	43.8% 1270kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	6.88% 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	47.5% 8.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	611% 795g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	22.2% 16g	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	% 5.6g	g per day for Men 19-50 years
Sucrose	NA	% 6.8g	g per day for Men 19-50 years
Fiber	168% 64g	103% 39g	38g per day for Men 19-50 years
Protein	155% 86.7g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	White Enriched Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	459% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	294% 3.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	311% 49.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	140% 1.82mg	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	523% 2090μg	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	2% 0.3mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	White Enriched Degermed Cornmeal	Recommended Dietary Allowance
Calcium	35% 350mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	84.4% 0.76mg	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	545% 43.6mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	75.7% 1.74mg	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	141% 990mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	18% 669g	3.02% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS White Enriched Degermed Cornmeal per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Kidney Beans versus 1 kg of White Enriched Degermed Cornmeal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs White Enriched Degermed Cornmeal:

• 1 kilogram of Boiled Kidney Beans has more Vitamin K than White Enriched Degermed Cornmeal.
• While 1 kg of White Enriched Degermed Cornmeal contains 3.4 times more Vitamin B1, 6.6 times more Vitamin B2, 8.6 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and White Enriched Degermed Cornmeal provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of White Enriched Degermed Cornmeal have insufficient amounts of Vitamin K
• Both Boiled All Types Kidney Beans as well as White Enriched Degermed Cornmeal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs White Enriched Degermed Cornmeal:

• 1 kilogram of Boiled Kidney Beans has 11.7 times more Calcium, 2.8 times more Copper, 1.3 times more Magnesium, 2.5 times more Manganese, 1.4 times more Phosphorus, 2.9 times more Potassium and 1.5 times more Zinc than White Enriched Degermed Cornmeal.
• While 1 kg of White Enriched Degermed Cornmeal contains 2 times more Iron and 9.5 times more Selenium than Boiled All Types Kidney Beans.
• 1 kilogram of White Enriched Degermed Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Kidney Beans has 8.5 times more Omega 3, 1.6 times more Fiber and 1.2 times more Protein than White Enriched Degermed Cornmeal.
• While 1 kg of White Enriched Degermed Cornmeal contains 2.9 times more Energy, 7.5 times more Omega 6, 3.5 times more Carbohydrate and 5 times more Sugars than Boiled All Types Kidney Beans.
• 1 kilogram of Boiled Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of White Enriched Degermed Cornmeal provide inadequate amounts of Omega 3