Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Yellow Unenriched Degermed Cornmeal

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Yellow Unenriched Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	California Red Kidney Beans	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Energy	114% 3300kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	6.88% 2.2g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	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	460% 598g	611% 795g	130g per day for Men 19-50 years
Sugars	NA	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	655% 249g	103% 39g	38g per day for Men 19-50 years
Protein	435% 244g	127% 71g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	117% 1.4mg	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	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	75% 300μg	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	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Calcium	195% 1950mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	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	1169% 94mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	3.18% 118g	3.02% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Yellow Unenriched Degermed Cornmeal per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Yellow Unenriched Degermed Cornmeal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Yellow Unenriched Degermed Cornmeal:

• 1 kilogram of California Red Kidney Beans has 3.8 times more Vitamin B1, 4.4 times more Vitamin B2, 2.1 times more Vitamin B3, 3.3 times more Vitamin B5, 2.2 times more Vitamin B6, 13.1 times more Vitamin B9 and more Vitamin C than Yellow Unenriched Degermed Cornmeal.
• 1 kilogram of Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Yellow Unenriched Degermed Cornmeal:

• 1 kilogram of California Red Kidney Beans has 65 times more Calcium, 14.5 times more Copper, 8.5 times more Iron, 5 times more Magnesium, 5.7 times more Manganese, 4.1 times more Phosphorus, 10.5 times more Potassium and 3.9 times more Zinc than Yellow Unenriched Degermed Cornmeal.
• While 1 kg of Yellow Unenriched Degermed Cornmeal contains 3.3 times more Selenium than Raw California Red Kidney Beans.
• 1 kilogram of Yellow Unenriched Degermed Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 4.2 times more Omega 3, 6.4 times more Fiber and 3.4 times more Protein than Yellow Unenriched Degermed Cornmeal.
• While 1 kg of Yellow Unenriched Degermed Cornmeal contains 15 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Yellow Unenriched Degermed Cornmeal offer comparable quantities of Energy per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of Yellow Unenriched Degermed Cornmeal provide inadequate amounts of Omega 3