Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Microwaved Yellow Corn, Whole Kernel, Frozen

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%

Macro Nutrients

	California Red Kidney Beans	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Energy	114% 3300kcal	39% 1130kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	26.4% 4.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	199% 259g	130g per day for Men 19-50 years
Sugars	NA	46.3% 33.6g	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	3.6% 2.6g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.7g	g per day for Men 19-50 years
Fiber	655% 249g	68.4% 26g	38g per day for Men 19-50 years
Protein	435% 244g	64.6% 36.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	129% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	127% 6.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	92% 1.2mg	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	985% 3940μg	95% 380μg	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	50% 45mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Calcium	195% 1950mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	60% 0.54mg	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	1169% 94mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	56% 1.3mg	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	579% 4050mg	136% 950mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	81% 2760mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	3.18% 118g	18.5% 684g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Microwaved Yellow Corn, Whole Kernel, Frozen per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Microwaved Yellow Corn, Whole Kernel, Frozen to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• 1 kilogram of California Red Kidney Beans has 6.4 times more Vitamin B1, 4.4 times more Vitamin B2, 1.2 times more Vitamin B5, 3.3 times more Vitamin B6 and 10.4 times more Vitamin B9 than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both California Red Kidney Beans and Microwaved Yellow Corn, Whole Kernel, Frozen provide similar amounts of Vitamin B3 per one kilogram.
• Both Raw California Red Kidney Beans as well as Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• 1 kilogram of California Red Kidney Beans has 39 times more Calcium, 20.4 times more Copper, 24 times more Iron, 6.4 times more Magnesium, 7.8 times more Manganese, 4.3 times more Phosphorus, 5.4 times more Potassium and 4.8 times more Zinc than Microwaved Yellow Corn, Whole Kernel, Frozen.
• 1 kilogram of Microwaved Yellow Corn, Whole Kernel, Frozen lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 2.9 times more Energy, 6 times more Omega 3, 2.3 times more Carbohydrate, 9.6 times more Fiber and 6.7 times more Protein than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While 1 kg of Microwaved Yellow Corn, Whole Kernel, Frozen contains 8.3 times more Omega 6 than Raw California Red Kidney Beans.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of Microwaved Yellow Corn, Whole Kernel, Frozen provide inadequate amounts of Omega 3