Comparing Nutrients in 1 kilogram Corn VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Corn	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	126% 3650kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.4g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	21% 6.67g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	571% 743g	449% 583g	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	655% 249g	38g per day for Men 19-50 years
Protein	168% 94g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Corn	Royal 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	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	185% 2.4mg	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% 3.96mg	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	983% 3930μg	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	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

	Corn	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	7% 70mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	349% 3.14mg	1111% 10mg	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	339% 27mg	1088% 87mg	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	482% 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	396% 13460mg	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	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	201% 22mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.2% 119g	3700g per day for Men 19-50 years

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

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

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

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

• 1 kilogram of Corn has 4.8 times more Selenium and 2.7 times more Sodium than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 18.7 times more Calcium, 3.2 times more Copper, 3.2 times more Iron, 2.3 times more Manganese, 1.9 times more Phosphorus and 4.7 times more Potassium than Yellow Corn Grain .
• Both Corn and Royal Red Kidney Beans contain similar levels of Magnesium and Zinc per one kilogram.
• 1 kilogram of Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Corn has 10.5 times more Fat, 10.3 times more Saturated Fat, 21.6 times more Omega 6 and 1.3 times more Carbohydrate than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 2.3 times more Omega 3, 3.4 times more Fiber and 2.7 times more Protein than Yellow Corn Grain .
• Both Corn and Royal Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6