Comparing Nutrients in 1 kilogram Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	30.3% 880kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	8.04% 7.8g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	21% 3.55g	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	159% 207g	172% 224g	130g per day for Men 19-50 years
Sugars	34.5% 25g	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	4.14% 3g	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	% 3.8g	NA	g per day for Men 19-50 years
Sucrose	% 16.5g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	245% 93g	38g per day for Men 19-50 years
Protein	54% 30g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	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	69% 0.83mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.2% 3.6mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	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	90% 360μg	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	71% 64mg	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	5.33% 0.8mg	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

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4% 40mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	321% 2.9mg	0.9mg per day for Men 19-50 years
Fluoride	3.65% 146μg	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	52.5% 4.2mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	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	100% 700mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	62.6% 2130mg	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	2% 30mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	20.3% 750g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Boiled California Red Kidney Beans:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have more Vitamin A, 3.2 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 5.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.6 times more Vitamin B1 and 2.1 times more Vitamin B9 than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Boiled California Red Kidney Beans have similar amounts of Vitamin B2 per 1 kg.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Boiled California Red Kidney Beans:

• Boiled California Red Kidney Beans contain 16.5 times more Calcium, 8 times more Copper, 7.1 times more Iron, 2.7 times more Magnesium, 2.6 times more Manganese, 2 times more Phosphorus, 2 times more Potassium, 1.7 times more Selenium and 2.3 times more Zinc than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Boiled California Red Kidney Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 17.8 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.4 times more Energy, 2.9 times more Omega 3, 4.4 times more Fiber and 3 times more Protein than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Boiled California Red Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.