Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS White Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
White Cornmeal	9%	9%	82%

Macro Nutrients

	Boiled California Red Kidney Beans	White Cornmeal	Recommended Dietary Allowance
Energy	42.8% 1240kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	15.8% 5.05g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	93% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	591% 769g	130g per day for Men 19-50 years
Sugars	NA	8.83% 6.4g	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	192% 73g	38g per day for Men 19-50 years
Protein	163% 91g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	White Cornmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	321% 3.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	227% 36.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	234% 3.04mg	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	62.5% 250μg	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	28% 4.2mg	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	White Cornmeal	Recommended Dietary Allowance
Calcium	66% 660mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	214% 1.93mg	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	431% 34.5mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	217% 5mg	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	344% 2410mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	84.4% 2870mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	165% 18mg	11mg per day for Men 19-50 years
Water	18% 669g	2.77% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS White Cornmeal per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of White Cornmeal 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 White Cornmeal:

• 1 kilogram of Boiled California Red Kidney Beans has 3 times more Vitamin B9 than White Cornmeal.
• While 1 kg of Whole-grain White Cornmeal contains 3 times more Vitamin B1, 3.2 times more Vitamin B2, 6.7 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.9 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Whole-grain White Cornmeal 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 White Cornmeal:

• 1 kilogram of Boiled California Red Kidney Beans has 11 times more Calcium, 1.5 times more Copper and 1.5 times more Potassium than White Cornmeal.
• While 1 kg of Whole-grain White Cornmeal contains 2.6 times more Magnesium, 1.6 times more Manganese, 1.8 times more Phosphorus, 12.9 times more Selenium, 8.8 times more Sodium and 2.1 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and White Cornmeal contain similar levels of Iron per one kilogram.
• 1 kilogram of White Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 1.3 times more Fiber than White Cornmeal.
• While 1 kg of Whole-grain White Cornmeal contains 2.9 times more Energy, 39.9 times more Fat, 1.5 times more Omega 3, 79.5 times more Omega 6 and 3.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and White Cornmeal offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6