Comparing Nutrients in 1 kilogram Canned Corn, Sweet, White, Cream Style, Regular Pack VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Cream Style, Regular Pack	8%	4%	88%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	25.5% 740kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.93g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	143% 186g	175% 228g	130g per day for Men 19-50 years
Sugars	84% 61g	4.4% 3.2g	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	195% 74g	38g per day for Men 19-50 years
Protein	31% 17.4g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Boiled 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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	92% 1.2mg	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	325% 1300μg	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	4.67% 0.7mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	4% 40mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	269% 2.42mg	0.9mg per day for Men 19-50 years
Fluoride	7% 280μg	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	38.8% 3.1mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	207% 4.77mg	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	57% 400mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	35% 1190mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	174% 2610mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	21% 782g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, White, Cream Style, Regular Pack VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Corn, Sweet, White, Cream Style, Regular Pack versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Corn, Sweet, White, Cream Style, Regular Pack vs Boiled Red Kidney Beans:

• 1 kilogram of Canned Corn, Sweet, White, Cream Style, Regular Pack has 1.7 times more Vitamin B3 and 3.8 times more Vitamin C than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 6.4 times more Vitamin B1, 1.9 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin K than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Canned Corn, Sweet, White, Cream Style, Regular Pack have insufficient amounts of Vitamin K
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Corn, Sweet, White, Cream Style, Regular Pack vs Boiled Red Kidney Beans:

• 1 kilogram of Canned Corn, Sweet, White, Cream Style, Regular Pack has 130.5 times more Sodium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 7 times more Calcium, 11 times more Copper, 9.5 times more Iron, 3 times more Magnesium, 7 times more Manganese, 3.6 times more Phosphorus, 3.4 times more Potassium, 3 times more Selenium and 1.9 times more Zinc than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• 1 kilogram of Canned Corn, Sweet, White, Cream Style, Regular Pack lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Corn, Sweet, White, Cream Style, Regular Pack has 19 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.7 times more Energy, 28 times more Omega 3, 6.2 times more Fiber and 5 times more Protein than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack and Boiled Red Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Corn, Sweet, White, Cream Style, Regular Pack provide inadequate amounts of Omega 3
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.