Comparing Nutrients in 1 kilogram Canned Corn, Sweet, Yellow, Rinsed With Tap Water VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Canned Kidney Beans	Recommended Dietary Allowance
Energy	22% 640kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	6.84% 2.2g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	39% 6.62g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	112% 145g	130g per day for Men 19-50 years
Sugars	56.7% 41g	25.5% 18.5g	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	2.34% 1.7g	0% 0g	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	% 2.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 36g	% 18.5g	g per day for Men 19-50 years
Fiber	44.7% 17g	113% 43g	38g per day for Men 19-50 years
Protein	39% 22g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.8% 7.8mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	57% 0.74mg	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	72.5% 290μg	90% 360μg	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	19% 17mg	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	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	150% 1.35mg	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	27.5% 2.2mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	73% 1.68mg	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	58.6% 410mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	34% 1160mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	109% 1630mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	22.4% 828g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Canned Kidney Beans:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 1.9 times more Vitamin B3 and 1.4 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 7.7 times more Vitamin B1 and 3.4 times more Vitamin B2 than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Canned All Types Kidney Beans have similar amounts of Vitamin B9 per 1 kg.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 17 times more Calcium, 4.4 times more Copper, 5.3 times more Iron, 2.5 times more Magnesium, 3 times more Manganese, 2.2 times more Phosphorus, 2 times more Potassium, 1.8 times more Sodium and 1.6 times more Zinc than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Canned All Types Kidney Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 2.4 times more Fat, 6.2 times more Omega 6 and 2.2 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Energy, 4.1 times more Omega 3, 2.5 times more Fiber and 2.4 times more Protein than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Canned All Types Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.