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

Macros Ratio

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

Macro Nutrients

	Boiled Yellow Sweet Corn	California Red Kidney Beans	Recommended Dietary Allowance
Energy	33% 960kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	34.5% 5.86g	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	161% 210g	460% 598g	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	655% 249g	38g per day for Men 19-50 years
Protein	61% 34g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn	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	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	158% 7.9mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	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	57.5% 230μg	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	61% 55mg	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	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3% 30mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	56.3% 4.5mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	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	110% 770mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	20% 734g	3.18% 118g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Yellow Sweet Corn versus 1 kg of 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 vs California Red Kidney Beans:

• 1 kilogram of Boiled Yellow Sweet Corn has 1.2 times more Vitamin C than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 5.7 times more Vitamin B1, 3.8 times more Vitamin B2, 2.9 times more Vitamin B6 and 17.1 times more Vitamin B9 than Boiled and Drained Yellow Sweet Corn.
• Both Boiled Yellow Sweet Corn and California Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• Both Boiled and Drained Yellow Sweet Corn as well as Raw 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 vs California Red Kidney Beans:

• 1 kg of Raw California Red Kidney Beans contains 65 times more Calcium, 22.4 times more Copper, 20.8 times more Iron, 6.2 times more Magnesium, 6 times more Manganese, 5.3 times more Phosphorus, 6.8 times more Potassium, 16 times more Selenium and 4.1 times more Zinc than Boiled and Drained Yellow Sweet Corn.
• 1 kilogram of Boiled Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Yellow Sweet Corn has 10.9 times more Omega 6 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 3.4 times more Energy, 4.7 times more Omega 3, 2.9 times more Carbohydrate, 10.4 times more Fiber and 7.1 times more Protein than Boiled and Drained Yellow Sweet Corn.
• 1 kilogram of Boiled Yellow Sweet Corn provide inadequate amounts of Omega 3
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6