Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Corn

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Corn	10%	11%	79%

Macro Nutrients

	Boiled Red Kidney Beans	Corn	Recommended Dietary Allowance
Energy	43.8% 1270kcal	126% 3650kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	49% 47.4g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	21% 6.67g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	571% 743g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	195% 74g	192% 73g	38g per day for Men 19-50 years
Protein	155% 86.7g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	321% 3.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	227% 36.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	85% 4.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	478% 6.2mg	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	325% 1300μg	47.5% 190μg	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	2% 0.3mg	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Corn	Recommended Dietary Allowance
Calcium	28% 280mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	349% 3.14mg	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	368% 29.4mg	339% 27mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	211% 4.85mg	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	203% 1420mg	300% 2100mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	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	1.33% 20mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	201% 22mg	11mg per day for Men 19-50 years
Water	18% 669g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Corn per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Red Kidney Beans vs Corn:

• 1 kilogram of Boiled Red Kidney Beans has 6.8 times more Vitamin B9 and 28 times more Vitamin K than Corn.
• While 1 kg of Yellow Corn Grain contains 2.4 times more Vitamin B1, 3.5 times more Vitamin B2, 6.3 times more Vitamin B3, 1.9 times more Vitamin B5, 5.2 times more Vitamin B6 and 16.3 times more Vitamin E than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 1 kilogram of Corn have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Yellow Corn Grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Red Kidney Beans vs Corn:

• 1 kilogram of Boiled Red Kidney Beans has 4 times more Calcium and 1.4 times more Potassium than Corn.
• While 1 kg of Yellow Corn Grain contains 1.3 times more Copper, 2.8 times more Magnesium, 1.5 times more Phosphorus, 12.9 times more Selenium, 17.5 times more Sodium and 2.1 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Corn contain similar levels of Iron and Manganese per one kilogram.
• 1 kilogram of Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 2.6 times more Omega 3 than Corn.
• While 1 kg of Yellow Corn Grain contains 2.9 times more Energy, 9.5 times more Fat, 9.3 times more Saturated Fat, 19.6 times more Omega 6 and 3.3 times more Carbohydrate than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Corn offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6