Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Enriched yellow Corn flour masa

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Enriched yellow Corn flour masa	9%	9%	82%

Macro Nutrients

	Boiled California Red Kidney Beans	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Energy	42.8% 1240kcal	125% 3630kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	16.6% 5.32g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	589% 766g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	245% 93g	168% 64g	38g per day for Men 19-50 years
Protein	163% 91g	151% 84.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	1229% 14.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	619% 8.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	621% 99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	38.4% 1.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	365% 4.75mg	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	185% 740μg	405% 1620μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Calcium	66% 660mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	232% 2.1mg	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	373% 30mg	1063% 85mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	221% 930mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	163% 3.76mg	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	196% 1370mg	330% 2310mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	77% 2620mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	164% 18mg	11mg per day for Men 19-50 years
Water	18% 669g	2.65% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Enriched yellow Corn flour masa per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Enriched yellow Corn flour masa to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Enriched yellow Corn flour masa:

• 1 kg of Enriched yellow Corn flour masa contains 11.4 times more Vitamin B1, 13 times more Vitamin B2, 18.4 times more Vitamin B3, 4.6 times more Vitamin B6 and 2.2 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Enriched yellow Corn flour masa provide similar amounts of Vitamin B5 per one kilogram.
• Both Boiled California Red Kidney Beans as well as Enriched yellow Corn flour masa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Enriched yellow Corn flour masa:

• 1 kilogram of Boiled California Red Kidney Beans has 1.4 times more Copper and 1.6 times more Potassium than Enriched yellow Corn flour masa.
• While 1 kg of Enriched yellow Corn flour masa contains 2.1 times more Calcium, 2.9 times more Iron, 1.9 times more Magnesium, 1.7 times more Phosphorus, 8.8 times more Selenium and 2.1 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Enriched yellow Corn flour masa contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 1.5 times more Fiber than Enriched yellow Corn flour masa.
• While 1 kg of Enriched yellow Corn flour masa contains 2.9 times more Energy, 41 times more Fat, 1.6 times more Omega 3, 83.6 times more Omega 6 and 3.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Enriched yellow Corn flour masa offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6