Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Boiled Frozen sweet yellow Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Energy	42.8% 1240kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	18% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	148% 193g	130g per day for Men 19-50 years
Sugars	NA	42.3% 30.7g	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	6.34% 4.6g	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	% 4.8g	g per day for Men 19-50 years
Sucrose	NA	% 19.6g	g per day for Men 19-50 years
Fiber	245% 93g	63% 24g	38g per day for Men 19-50 years
Protein	163% 91g	45.5% 25.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	76% 0.99mg	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	87.5% 350μg	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	39% 35mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	66% 660mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	53.3% 0.48mg	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	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	67.4% 1.55mg	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	113% 790mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	68.5% 2330mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	18% 669g	21% 770g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Boiled Frozen sweet yellow Corn kernels per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Boiled Frozen sweet yellow Corn kernels 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 Boiled Frozen sweet yellow Corn kernels:

• 1 kilogram of Boiled California Red Kidney Beans has 4.3 times more Vitamin B1, 1.5 times more Vitamin B5 and 2.1 times more Vitamin B9 than Boiled Frozen sweet yellow Corn kernels.
• While 1 kg of Boiled Frozen sweet yellow Corn kernels, drained contains 2.4 times more Vitamin B3 and 2.9 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Frozen sweet yellow Corn kernels provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Boiled Frozen sweet yellow Corn kernels:

• 1 kilogram of Boiled California Red Kidney Beans has 22 times more Calcium, 6 times more Copper, 6.3 times more Iron, 1.7 times more Magnesium, 2.1 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium, 1.7 times more Selenium and 1.4 times more Zinc than Boiled Frozen sweet yellow Corn kernels.
• 1 kilogram of Boiled Frozen sweet yellow Corn kernels lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 1.5 times more Energy, 3.6 times more Omega 3, 3.9 times more Fiber and 3.6 times more Protein than Boiled Frozen sweet yellow Corn kernels.
• Both Boiled California Red Kidney Beans and Boiled Frozen sweet yellow Corn kernels offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Frozen sweet yellow Corn kernels provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Boiled Frozen sweet yellow Corn kernels, drained provide inadequate amounts of Omega 6 in one kilogram.