Comparing Nutrients in 1 kilogram Enriched yellow Corn flour masa VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Enriched yellow Corn flour masa	9%	9%	82%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Enriched yellow Corn flour masa	Red Kidney Beans	Recommended Dietary Allowance
Energy	125% 3630kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	38% 37g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	16.6% 5.32g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	589% 766g	471% 613g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	168% 64g	400% 152g	38g per day for Men 19-50 years
Protein	151% 84.6g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Enriched yellow Corn flour masa	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	1229% 14.8mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	619% 8.05mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	621% 99mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.4% 1.92mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	365% 4.75mg	305% 3.97mg	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	405% 1620μg	985% 3940μg	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	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched yellow Corn flour masa	Red Kidney Beans	Recommended Dietary Allowance
Calcium	138% 1380mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	1063% 85mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	221% 930mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	163% 3.76mg	483% 11mg	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	330% 2310mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	77% 2620mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	254% 28mg	11mg per day for Men 19-50 years
Water	2.65% 98g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched yellow Corn flour masa VS Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Enriched yellow Corn flour masa vs Red Kidney Beans:

• 1 kilogram of Enriched yellow Corn flour masa has 2.4 times more Vitamin B1, 3.7 times more Vitamin B2 and 4.7 times more Vitamin B3 than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 4.1 times more Vitamin B5, 2.4 times more Vitamin B9 and more Vitamin C than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Red Kidney Beans provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Enriched yellow Corn flour masa have insufficient amounts of Vitamin C
• Both Enriched yellow Corn flour masa as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Enriched yellow Corn flour masa vs Red Kidney Beans:

• 1 kilogram of Enriched yellow Corn flour masa has 1.7 times more Calcium, 1.3 times more Iron and 3.3 times more Selenium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 3.3 times more Copper, 1.5 times more Magnesium, 3 times more Manganese, 1.8 times more Phosphorus, 5.2 times more Potassium and 1.6 times more Zinc than Enriched yellow Corn flour masa.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enriched yellow Corn flour masa has 3.5 times more Fat, 7.3 times more Omega 6 and 1.2 times more Carbohydrate than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 6.9 times more Omega 3, 2.4 times more Fiber and 2.7 times more Protein than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6