Comparing Nutrients in 1 kilogram Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	11%	6%	83%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Red Kidney Beans	Recommended Dietary Allowance
Energy	22% 640kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	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	119% 154g	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	44.7% 17g	400% 152g	38g per day for Men 19-50 years
Protein	35% 19.5g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	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	21.7% 0.26mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	95% 380μg	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	61% 55mg	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

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Red Kidney Beans	Recommended Dietary Allowance
Calcium	4% 40mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	4.5% 180μg	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	51.3% 4.1mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	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	73% 510mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	142% 2130mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	254% 28mg	11mg per day for Men 19-50 years
Water	22% 813g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids vs Red Kidney Beans:

• Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have 1.2 times more Vitamin C than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 23.4 times more Vitamin B1, 3.5 times more Vitamin B2, 2.2 times more Vitamin B3, 1.5 times more Vitamin B5, 10.7 times more Vitamin B6 and 10.4 times more Vitamin B9 than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids as well as Raw 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, Whole Kernel, Regular Pack, Solids And Liquids vs Red Kidney Beans:

• Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have 17.8 times more Sodium and 6.9 times more Water than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 20.8 times more Calcium, 12.5 times more Copper, 16.3 times more Iron, 8.6 times more Magnesium, 33.7 times more Manganese, 8 times more Phosphorus, 8.3 times more Potassium, 5.3 times more Selenium and 7.8 times more Zinc than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids as well as Raw Red Kidney Beans have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Red Kidney Beans contain 5.3 times more Energy, 2.1 times more Fat, 51.1 times more Omega 3, 4 times more Carbohydrate, 8.9 times more Fiber and 11.6 times more Protein than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids and Raw Red Kidney Beans have similar amounts of Omega 6 per 1 kg.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.