Comparing Nutrients in 1 kilogram Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	30.3% 880kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	8.04% 7.8g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	21% 3.55g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	114% 148g	130g per day for Men 19-50 years
Sugars	34.5% 25g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 16.5g	% 18.5g	g per day for Men 19-50 years
Fiber	55.3% 21g	113% 43g	38g per day for Men 19-50 years
Protein	54% 30g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Canned Red Kidney Beans with Liquids	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	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.2% 3.6mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	61.5% 0.8mg	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	57.5% 230μg	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	8.9% 8mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	4% 40mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	163% 1.47mg	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	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	127% 2.9mg	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	151% 1060mg	700mg per day for Men 19-50 years
Potassium	62.6% 2130mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	20.3% 750g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Canned Red Kidney Beans with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared versus 1 kg of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared has 3.5 times more Vitamin B3, 2.8 times more Vitamin B5, 2.1 times more Vitamin B6, 1.6 times more Vitamin B9 and 8 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.3 times more Vitamin B1 and 13.7 times more Vitamin K than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin K
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kg of Canned Red Kidney Beans Solids and Liquids contains 7.3 times more Calcium, 4.1 times more Copper, 3 times more Iron, 1.7 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Selenium, 85.3 times more Sodium and 1.6 times more Zinc than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Canned Red Kidney Beans with Liquids contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared has 4.3 times more Omega 6, 1.4 times more Carbohydrate and 1.4 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 4.6 times more Omega 3, 2 times more Fiber and 1.7 times more Protein than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide inadequate amounts of Omega 3
• 1 kilogram of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6