Comparing Nutrients in 1 kilogram Canned Corn With Red And Green Peppers with Liquids VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Corn With Red And Green Peppers with Liquids	11%	6%	83%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Canned Corn With Red And Green Peppers with Liquids	Canned Kidney Beans	Recommended Dietary Allowance
Energy	26% 750kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	15% 2.53g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	NA	113% 43g	38g per day for Men 19-50 years
Protein	41.6% 23.3g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Canned Corn With Red And Green Peppers with Liquids	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.4% 9.5mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.4% 4.47mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	57% 0.74mg	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	85% 340μg	90% 360μg	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	98% 88mg	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	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn With Red And Green Peppers with Liquids	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	5% 50mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	150% 1.35mg	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	99% 7.9mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	73% 1.68mg	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	88.6% 620mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	45% 1530mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	231% 3470mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	21% 775g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Corn With Red And Green Peppers with Liquids vs Canned Kidney Beans:

• Canned Corn With Red And Green Peppers Solids and Liquids have 1.6 times more Vitamin B2, 2.3 times more Vitamin B3, 3.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 7.3 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.3 times more Vitamin B1 than Canned Corn With Red And Green Peppers Solids and Liquids.
• Both Canned Corn With Red And Green Peppers Solids and Liquids and Canned All Types Kidney Beans have similar amounts of Vitamin B9 per 1 kg.
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Corn With Red And Green Peppers with Liquids vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 6.8 times more Calcium, 2.3 times more Copper, 1.5 times more Iron, 3.9 times more Manganese, 1.5 times more Phosphorus, 1.5 times more Potassium and 1.5 times more Selenium than Canned Corn With Red And Green Peppers Solids and Liquids.
• Both Canned Corn With Red And Green Peppers Solids and Liquids and Canned All Types Kidney Beans have similar amounts of Magnesium, Sodium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Corn With Red And Green Peppers Solids and Liquids have 2.4 times more Omega 6 and 1.3 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 10.3 times more Omega 3 and 2.2 times more Protein than Canned Corn With Red And Green Peppers Solids and Liquids.
• Both Canned Corn With Red And Green Peppers Solids and Liquids and Canned All Types Kidney Beans have similar amounts of Energy per 1 kg.
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.