Comparing Nutrients in 1 kilogram Boiled Frozen sweet yellow Corn kernels VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Frozen sweet yellow Corn kernels	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	28% 810kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	18% 3.1g	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	148% 193g	172% 224g	130g per day for Men 19-50 years
Sugars	42.3% 30.7g	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	6.34% 4.6g	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	% 4.8g	NA	g per day for Men 19-50 years
Sucrose	% 19.6g	NA	g per day for Men 19-50 years
Fiber	63% 24g	245% 93g	38g per day for Men 19-50 years
Protein	45.5% 25.5g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen sweet yellow Corn kernels	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	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	87.5% 350μg	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	39% 35mg	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	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen sweet yellow Corn kernels	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3% 30mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	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	58.8% 4.7mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	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	113% 790mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	68.5% 2330mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	21% 770g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Frozen sweet yellow Corn kernels VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Frozen sweet yellow Corn kernels 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 Frozen sweet yellow Corn kernels vs Boiled California Red Kidney Beans:

• 1 kilogram of Boiled Frozen sweet yellow Corn kernels has 2.4 times more Vitamin B3 and 2.9 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 4.3 times more Vitamin B1, 1.5 times more Vitamin B5 and 2.1 times more Vitamin B9 than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled Frozen sweet yellow Corn kernels, drained 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 Frozen sweet yellow Corn kernels vs Boiled California Red Kidney Beans:

• 1 kg of Boiled California Red Kidney Beans contains 22 times more Calcium, 6 times more Copper, 6.3 times more Iron, 1.7 times more Magnesium, 2.1 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium, 1.7 times more Selenium and 1.4 times more Zinc than Boiled Frozen sweet yellow Corn kernels, drained.
• 1 kilogram of Boiled Frozen sweet yellow Corn kernels lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled California Red Kidney Beans contains 1.5 times more Energy, 3.6 times more Omega 3, 3.9 times more Fiber and 3.6 times more Protein than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels and Boiled California Red Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Frozen sweet yellow Corn kernels provide inadequate amounts of Omega 3
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.