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

Macros Ratio

	Protein	Fat	Carbs
White Sweet Corn	13%	11%	76%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	White Sweet Corn	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	29.7% 860kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	12% 12g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.82g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	449% 583g	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	655% 249g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	452% 253g	56g per day for Men 19-50 years

Vitamins

	White Sweet Corn	Royal 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	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	152% 7.6mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	305% 3.96mg	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	983% 3930μg	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	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	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	1111% 10mg	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	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	482% 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	127% 890mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	79.4% 2700mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	20.5% 760g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: White Sweet Corn VS Royal Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of White Sweet Corn versus 1 kg of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of White Sweet Corn has 1.5 times more Vitamin C than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 2 times more Vitamin B1, 4 times more Vitamin B2, 7.2 times more Vitamin B6 and 8.5 times more Vitamin B9 than Raw White Sweet Corn.
• Both White Sweet Corn and Royal Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• Both Raw White Sweet Corn as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of White Sweet Corn has 6.4 times more Water than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 65.5 times more Calcium, 18.5 times more Copper, 16.7 times more Iron, 3.7 times more Magnesium, 6.9 times more Manganese, 4.6 times more Phosphorus, 5 times more Potassium, 5.3 times more Selenium and 5.9 times more Zinc than Raw White Sweet Corn.
• 1 kilogram of White Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Sweet Corn has 5.6 times more Omega 6 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 3.8 times more Energy, 9.5 times more Omega 3, 3.1 times more Carbohydrate, 9.2 times more Fiber and 7.9 times more Protein than Raw White Sweet Corn.
• 1 kilogram of White Sweet Corn provide inadequate amounts of Omega 3
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6