Comparing Nutrients in 1 kilogram Corn VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Corn	Red Kidney Beans	Recommended Dietary Allowance
Energy	126% 3650kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.4g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	21% 6.67g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	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	571% 743g	471% 613g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	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	192% 73g	400% 152g	38g per day for Men 19-50 years
Protein	168% 94g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Corn	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	321% 3.85mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.3mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.24mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	478% 6.2mg	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	47.5% 190μg	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	32.7% 4.9mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Red Kidney Beans	Recommended Dietary Allowance
Calcium	7% 70mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	349% 3.14mg	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	339% 27mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	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	300% 2100mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	84.4% 2870mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	201% 22mg	254% 28mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Corn 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 Corn vs Red Kidney Beans:

• 1 kilogram of Corn has 1.7 times more Vitamin B3, 1.6 times more Vitamin B6 and 2.3 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.6 times more Vitamin B1, 1.8 times more Vitamin B5, 20.7 times more Vitamin B9, more Vitamin C and 18.7 times more Vitamin K than Yellow Corn Grain .
• Both Corn and Red Kidney Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Corn have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Yellow Corn Grain 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 Corn vs Red Kidney Beans:

• 1 kilogram of Corn has 4.8 times more Selenium and 2.9 times more Sodium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 11.9 times more Calcium, 2.2 times more Copper, 2.5 times more Iron, 2.3 times more Manganese, 1.9 times more Phosphorus, 4.7 times more Potassium and 1.3 times more Zinc than Yellow Corn Grain .
• Both Corn and Red Kidney Beans contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Corn has 4.5 times more Fat, 4.3 times more Saturated Fat, 9.2 times more Omega 6 and 1.2 times more Carbohydrate than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 5.5 times more Omega 3, 3.3 times more Sugars, 2.1 times more Fiber and 2.4 times more Protein than Yellow Corn Grain .
• Both Corn and Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6