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

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	California Red Kidney Beans	Recommended Dietary Allowance
Energy	22% 640kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	6.84% 2.2g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	39% 6.62g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	460% 598g	130g per day for Men 19-50 years
Sugars	56.7% 41g	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	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	655% 249g	38g per day for Men 19-50 years
Protein	39% 22g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	California Red 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	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.8% 7.8mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	305% 3.97mg	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	985% 3940μg	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	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	1222% 11mg	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	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	435% 10mg	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	579% 4050mg	700mg per day for Men 19-50 years
Potassium	34% 1160mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	109% 1630mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	22.4% 828g	3.18% 118g	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 California Red Kidney Beans:

• Raw California Red Kidney Beans contain 35.3 times more Vitamin B1, 14.6 times more Vitamin B2, 2.6 times more Vitamin B3, 13.6 times more Vitamin B9 and 2.6 times more Vitamin C than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Raw California Red 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 California Red Kidney Beans:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 14.8 times more Sodium and 7 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 97.5 times more Calcium, 35.5 times more Copper, 42.5 times more Iron, 14.5 times more Magnesium, 17.9 times more Manganese, 9.9 times more Phosphorus, 12.8 times more Potassium and 9.1 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 5.7 times more Fat and 12.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.2 times more Energy, 4.2 times more Omega 3, 4.6 times more Carbohydrate, 14.6 times more Fiber and 11.2 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 Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.