Comparing Nutrients in 1 kilogram Boiled Yellow Sweet Corn with Salt VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn with Salt	12%	12%	76%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Yellow Sweet Corn with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	33% 960kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	34.5% 5.86g	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	161% 210g	172% 224g	130g per day for Men 19-50 years
Sugars	62.6% 45.4g	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	11% 7.9g	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	% 8.4g	NA	g per day for Men 19-50 years
Sucrose	% 27.4g	NA	g per day for Men 19-50 years
Fiber	63% 24g	245% 93g	38g per day for Men 19-50 years
Protein	61% 34g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	158% 7.9mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	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	57.5% 230μg	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	61% 55mg	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	6% 0.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3% 30mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	56.3% 4.5mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	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	110% 770mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	20% 734g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yellow Sweet Corn with Salt VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Yellow Sweet Corn with Salt versus 1 kg of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Yellow Sweet Corn with Salt has 3.1 times more Vitamin B3, 3.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.6 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.4 times more Vitamin B1 and 3.2 times more Vitamin B9 than Boiled and Drained Yellow Sweet Corn with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled and Drained Yellow Sweet Corn with Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Yellow Sweet Corn with Salt vs Boiled California Red Kidney Beans:

• 1 kilogram of Boiled Yellow Sweet Corn with Salt has 63.3 times more Sodium than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 22 times more Calcium, 5.9 times more Copper, 6.6 times more Iron, 1.8 times more Magnesium, 1.9 times more Manganese, 1.8 times more Phosphorus, 1.9 times more Potassium, 6 times more Selenium and 1.4 times more Zinc than Boiled and Drained Yellow Sweet Corn with Salt.
• 1 kilogram of Boiled Yellow Sweet Corn with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Yellow Sweet Corn with Salt has 29.3 times more Omega 6 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.3 times more Energy, 1.8 times more Omega 3, 3.9 times more Fiber and 2.7 times more Protein than Boiled and Drained Yellow Sweet Corn with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Boiled California Red Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Yellow Sweet Corn with Salt provide inadequate amounts of Omega 3
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6