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

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	22% 640kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	6.84% 2.2g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	39% 6.62g	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	100% 130g	175% 228g	130g per day for Men 19-50 years
Sugars	56.7% 41g	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	2.34% 1.7g	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	% 2.6g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	168% 64g	38g per day for Men 19-50 years
Protein	39% 22g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.8% 7.8mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	72.5% 290μg	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	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	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	27.5% 2.2mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	58.6% 410mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	34% 1160mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	109% 1630mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	91% 10mg	11mg per day for Men 19-50 years
Water	22.4% 828g	18% 669g	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 Boiled Kidney Beans:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 1.3 times more Vitamin B3 and 1.4 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10.7 times more Vitamin B1, 3.9 times more Vitamin B2 and 4.5 times more Vitamin B9 than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Boiled 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 Boiled Kidney Beans:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 163 times more Sodium and 1.2 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 17.5 times more Calcium, 7 times more Copper, 10.1 times more Iron, 3.8 times more Magnesium, 7.7 times more Manganese, 3.4 times more Phosphorus, 3.5 times more Potassium and 3.6 times more Zinc than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.

Comparison of macro-nutrients per 1 kilogram:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 2.9 times more Fat, 6.1 times more Omega 6 and 12.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Energy, 8.5 times more Omega 3, 1.8 times more Carbohydrate, 3.8 times more Fiber and 4 times more Protein than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.