Comparing Nutrients in 1 kilogram Whole Blue Corn Flour VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Whole Blue Corn Flour	9%	12%	79%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Whole Blue Corn Flour	Canned Kidney Beans	Recommended Dietary Allowance
Energy	126% 3640kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	NA	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	NA	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	NA	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	568% 739g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	221% 84g	113% 43g	38g per day for Men 19-50 years
Protein	156% 87.5g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	362% 4.7mg	57% 0.74mg	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	NA	90% 360μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Blue Corn Flour	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	5% 50mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	150% 1.35mg	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	218% 17.4mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	73% 1.68mg	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	376% 2630mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	112% 3810mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	204% 22.4mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	2.93% 108g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Blue Corn Flour VS Canned Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Whole Blue Corn Flour vs Canned Kidney Beans:

• 1 kilogram of Whole Blue Corn Flour has 1.4 times more Vitamin B1, 4.5 times more Vitamin B2, 6.3 times more Vitamin B3, 4 times more Vitamin B5 and 6.4 times more Vitamin B6 than Canned Kidney Beans.

Comparing minerals per 1 kilogram for Whole Blue Corn Flour vs Canned Kidney Beans:

• 1 kilogram of Whole Blue Corn Flour has 1.5 times more Iron, 4.1 times more Magnesium, 3.2 times more Manganese, 2.9 times more Phosphorus, 1.6 times more Potassium, 2.4 times more Selenium and 4.9 times more Zinc than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 6.8 times more Calcium, 59.2 times more Sodium and 7.2 times more Water than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and Canned Kidney Beans contain similar levels of Copper per one kilogram.
• 1 kilogram of Whole Blue Corn Flour lack sufficient amounts of Calcium
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Blue Corn Flour has 4.3 times more Energy, 8.5 times more Fat, 5.1 times more Carbohydrate, 2 times more Fiber and 1.7 times more Protein than Canned Kidney Beans.