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

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Red Kidney Beans	Recommended Dietary Allowance
Energy	30.3% 880kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	8.04% 7.8g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	21% 3.55g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	471% 613g	130g per day for Men 19-50 years
Sugars	34.5% 25g	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	54% 30g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.2% 3.6mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	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	90% 360μg	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	71% 64mg	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	5.33% 0.8mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Red Kidney Beans	Recommended Dietary Allowance
Calcium	4% 40mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	3.65% 146μg	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	62.6% 2130mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	254% 28mg	11mg per day for Men 19-50 years
Water	20.3% 750g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Red Kidney Beans 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 Red Kidney Beans 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 Red Kidney Beans:

• 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared has 1.4 times more Vitamin C than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 7.3 times more Vitamin B1, 3.2 times more Vitamin B2, 2.2 times more Vitamin B5, 2.4 times more Vitamin B6, 10.9 times more Vitamin B9 and 18.7 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 Red Kidney Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin K
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Raw Red Kidney Beans 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 Red Kidney Beans:

• 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared has 6.4 times more Water than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 20.8 times more Calcium, 19.4 times more Copper, 15.9 times more Iron, 7.7 times more Magnesium, 9 times more Manganese, 5.8 times more Phosphorus, 6.4 times more Potassium, 4.6 times more Selenium and 7.3 times more Zinc than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared lack sufficient amounts of Calcium and Selenium
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared has 1.6 times more Omega 6 than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 3.8 times more Energy, 32.5 times more Omega 3, 3 times more Carbohydrate, 7.2 times more Fiber and 7.5 times more Protein than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Red Kidney Beans offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide inadequate amounts of Omega 3
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6