Comparing Nutrients in 1 kilogram Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	11%	6%	83%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	32.4% 940kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	7.63% 7.4g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	20% 3.38g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 223g	175% 228g	130g per day for Men 19-50 years
Sugars	49.5% 36g	4.4% 3.2g	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	7.3% 5.3g	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	% 5.6g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	195% 74g	38g per day for Men 19-50 years
Protein	55.5% 31g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	92% 1.2mg	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	77.5% 310μg	325% 1300μg	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	53.3% 48mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	3% 30mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	269% 2.42mg	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	76.3% 6.1mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	207% 4.77mg	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	107% 750mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	74% 2510mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	19.8% 732g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob vs Boiled Red Kidney Beans:

• 1 kilogram of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob has 2.6 times more Vitamin B3, 1.9 times more Vitamin B6 and 4 times more Vitamin C than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 4.2 times more Vitamin B9 and 21 times more Vitamin K than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob and Boiled Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob have insufficient amounts of Vitamin K
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Boiled 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 Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob vs Boiled Red Kidney Beans:

• 1 kg of Boiled Red Kidney Beans contains 9.3 times more Calcium, 5.3 times more Copper, 4.8 times more Iron, 1.6 times more Magnesium, 3.4 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium, 1.7 times more Selenium and 1.7 times more Zinc than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• 1 kilogram of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob has 11.2 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.4 times more Energy, 16.8 times more Omega 3, 2.6 times more Fiber and 2.8 times more Protein than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob and Boiled Red Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob provide inadequate amounts of Omega 3
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.