Comparing Nutrients in 1 kilogram Microwaved Yellow Corn, Whole Kernel, Frozen VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Canned Kidney Beans	Recommended Dietary Allowance
Energy	39% 1130kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	26.4% 4.5g	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	199% 259g	112% 145g	130g per day for Men 19-50 years
Sugars	46.3% 33.6g	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	3.6% 2.6g	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	% 4.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 26.7g	% 18.5g	g per day for Men 19-50 years
Fiber	68.4% 26g	113% 43g	38g per day for Men 19-50 years
Protein	64.6% 36.2g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	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	69% 0.83mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.37mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	95% 380μg	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	NA	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Yellow Corn, Whole Kernel, Frozen	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	5% 50mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	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	48.8% 3.9mg	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	56% 1.3mg	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	136% 950mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	81% 2760mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	18.5% 684g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Microwaved Yellow Corn, Whole Kernel, Frozen vs Canned Kidney Beans:

• Microwaved Yellow Corn, Whole Kernel, Frozen has 5 times more Vitamin B3, 4.6 times more Vitamin B5 and 1.6 times more Vitamin B6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Vitamin B1 and 10.3 times more Vitamin K than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Canned All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B9 per 1 kg.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Microwaved Yellow Corn, Whole Kernel, Frozen vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 6.8 times more Calcium, 2.5 times more Copper, 3 times more Iron, 1.3 times more Manganese and 74 times more Sodium than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Canned All Types Kidney Beans have similar amounts of Magnesium, Phosphorus, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Microwaved Yellow Corn, Whole Kernel, Frozen has 1.3 times more Energy, 2.4 times more Fat, 4.2 times more Omega 6, 1.8 times more Carbohydrate and 1.8 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.9 times more Omega 3, 1.7 times more Fiber and 1.4 times more Protein than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.