Comparing Nutrients in 1 kilogram Canned Corn, Sweet, White, Cream Style, No Salt Added VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Cream Style, No Salt Added	8%	5%	87%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Corn, Sweet, White, Cream Style, No Salt Added	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	25% 720kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.93g	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	139% 181g	172% 224g	130g per day for Men 19-50 years
Sugars	30.5% 22g	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	31.6% 12g	245% 93g	38g per day for Men 19-50 years
Protein	31% 17.4g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Cream Style, No Salt Added	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	113% 450μg	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	51% 46mg	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	4% 0.6mg	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

	Canned Corn, Sweet, White, Cream Style, No Salt Added	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3% 30mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	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	47.5% 3.8mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	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	73% 510mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	39.4% 1340mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	21.3% 787g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Corn, Sweet, White, Cream Style, No Salt Added vs Boiled California Red Kidney Beans:

• Canned Corn, Sweet, White, Cream Style, No Salt Added has 1.8 times more Vitamin B3 and 3.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 5.2 times more Vitamin B1, 1.7 times more Vitamin B6 and 1.6 times more Vitamin B9 than Canned Corn, Sweet, White, Cream Style, No Salt Added.
• Both Canned Corn, Sweet, White, Cream Style, No Salt Added and Boiled California Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B5 per 1 kg.
• Both Canned Corn, Sweet, White, Cream Style, No Salt Added as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Corn, Sweet, White, Cream Style, No Salt Added vs Boiled California Red Kidney Beans:

• Boiled California Red Kidney Beans contain 22 times more Calcium, 5.6 times more Copper, 7.8 times more Iron, 2.8 times more Magnesium, 8.2 times more Manganese, 2.7 times more Phosphorus, 3.1 times more Potassium, 2 times more Selenium and 1.6 times more Zinc than Canned Corn, Sweet, White, Cream Style, No Salt Added.
• Both Canned Corn, Sweet, White, Cream Style, No Salt Added and Boiled California Red Kidney Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Corn, Sweet, White, Cream Style, No Salt Added has 9.7 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.7 times more Energy, 5.3 times more Omega 3, 7.8 times more Fiber and 5.2 times more Protein than Canned Corn, Sweet, White, Cream Style, No Salt Added.
• Both Canned Corn, Sweet, White, Cream Style, No Salt Added and Boiled California Red Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Canned Corn, Sweet, White, Cream Style, No Salt Added as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.