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

Macros Ratio

	Protein	Fat	Carbs
White Sweet Corn	13%	11%	76%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	White Sweet Corn	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	29.7% 860kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	12% 12g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.82g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	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	146% 190g	172% 224g	130g per day for Men 19-50 years
Sugars	44.4% 32.2g	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	71% 27g	245% 93g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	163% 91g	56g per day for Men 19-50 years

Vitamins

	White Sweet Corn	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	167% 2mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	152% 7.6mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	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	115% 460μg	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	75.6% 68mg	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	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

	White Sweet Corn	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	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	65% 5.2mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	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	127% 890mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	79.4% 2700mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	20.5% 760g	18% 669g	3700g per day for Men 19-50 years

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

• Raw White Sweet Corn has 1.6 times more Vitamin B1, 3.1 times more Vitamin B3, 3.5 times more Vitamin B5 and 5.7 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw White Sweet Corn.
• Both Raw White Sweet Corn and Boiled California Red Kidney Beans have similar amounts of Vitamin B2 per 1 kg.
• Both Raw White Sweet Corn 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 White Sweet Corn vs Boiled California Red Kidney Beans:

• Raw White Sweet Corn has 3.8 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 33 times more Calcium, 5.4 times more Copper, 5.7 times more Iron, 1.3 times more Magnesium, 2 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium, 2 times more Selenium and 1.9 times more Zinc than Raw White Sweet Corn.
• Both Raw White Sweet Corn and Boiled California Red Kidney Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw White Sweet Corn has 13.1 times more Fat and 27.1 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.4 times more Energy, 2 times more Omega 3, 3.4 times more Fiber and 2.8 times more Protein than Raw White Sweet Corn.
• Both Raw White Sweet Corn and Boiled California Red Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Raw White Sweet Corn as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.