Comparing Nutrients in 1 kilogram Boiled White Sweet Corn VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled White Sweet Corn	12%	11%	77%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled White Sweet Corn	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	33.4% 970kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	34.5% 5.86g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	175% 228g	130g per day for Men 19-50 years
Sugars	107% 77.3g	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	14% 10g	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 60.2g	NA	g per day for Men 19-50 years
Fiber	71% 27g	168% 64g	38g per day for Men 19-50 years
Protein	59.6% 33.4g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Boiled White Sweet Corn	Boiled 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	75% 0.9mg	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	104% 16.7mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	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	50% 200μg	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	69% 62mg	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	6% 0.9mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Sweet Corn	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	240% 2.16mg	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	68.8% 5.5mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	187% 4.3mg	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	131% 920mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	74% 2520mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	91% 10mg	11mg per day for Men 19-50 years
Water	19.7% 728g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled White Sweet Corn vs Boiled Kidney Beans:

• Boiled and Drained White Sweet Corn has 2.9 times more Vitamin B3, 3.4 times more Vitamin B5 and 5.2 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Vitamin B1, 6.5 times more Vitamin B9 and 21 times more Vitamin K than Boiled and Drained White Sweet Corn.
• Both Boiled and Drained White Sweet Corn and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Boiled and Drained White Sweet Corn as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Boiled White Sweet Corn vs Boiled Kidney Beans:

• Boiled All Types Kidney Beans contain 17.5 times more Calcium, 3.8 times more Copper, 4 times more Iron, 1.4 times more Magnesium, 2 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium, 1.4 times more Selenium and 1.9 times more Zinc than Boiled and Drained White Sweet Corn.
• Both Boiled and Drained White Sweet Corn and Boiled All Types Kidney Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained White Sweet Corn has 2.8 times more Fat, 5.4 times more Omega 6 and 24.2 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Energy, 9.4 times more Omega 3, 2.4 times more Fiber and 2.6 times more Protein than Boiled and Drained White Sweet Corn.
• Both Boiled and Drained White Sweet Corn and Boiled All Types Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Boiled and Drained White Sweet Corn as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.