Comparing Nutrients in 1 kilogram Whole Yellow Corn Flour VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Whole Yellow Corn Flour	7%	9%	84%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Whole Yellow Corn Flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	124% 3610kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	39.8% 38.6g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	17% 5.43g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	591% 769g	172% 224g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	NA	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	192% 73g	245% 93g	38g per day for Men 19-50 years
Protein	124% 69.3g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Whole Yellow Corn Flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	205% 2.46mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	285% 3.7mg	80% 1.04mg	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	62.5% 250μg	185% 740μg	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	0% 0mg	13.3% 12mg	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	28% 4.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Yellow Corn Flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7% 70mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	256% 2.3mg	321% 2.9mg	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	298% 24mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	221% 930mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	138% 3.18mg	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	389% 2720mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	93% 3150mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	157% 17.3mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	2.95% 109g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Yellow Corn Flour VS Boiled California Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Whole Yellow Corn Flour vs Boiled California Red Kidney Beans:

• 1 kilogram of Whole Yellow Corn Flour has 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 3.5 times more Vitamin B3, 3 times more Vitamin B5 and 3.6 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 3 times more Vitamin B9 than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Whole Yellow Corn Flour vs Boiled California Red Kidney Beans:

• 1 kilogram of Whole Yellow Corn Flour has 1.9 times more Magnesium, 1.4 times more Manganese, 2 times more Phosphorus, 12.8 times more Selenium and 2 times more Zinc than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 9.4 times more Calcium, 1.3 times more Copper, 1.3 times more Iron and 1.3 times more Potassium than Whole-grain Yellow Corn Flour.
• 1 kilogram of Whole Yellow Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Yellow Corn Flour has 2.9 times more Energy, 42.9 times more Fat, 1.7 times more Omega 3, 85.3 times more Omega 6 and 3.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.3 times more Fiber and 1.3 times more Protein than Whole-grain Yellow Corn Flour.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6