Comparing Nutrients in 1 kilogram Yellow Unenriched Degermed Cornmeal VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Yellow Unenriched Degermed Cornmeal	8%	4%	88%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Yellow Unenriched Degermed Cornmeal	California Red Kidney Beans	Recommended Dietary Allowance
Energy	128% 3700kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	6.88% 2.2g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	47.5% 8.1g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	611% 795g	460% 598g	130g per day for Men 19-50 years
Sugars	22.2% 16g	NA	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	2.34% 1.7g	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	% 6.8g	NA	g per day for Men 19-50 years
Fiber	103% 39g	655% 249g	38g per day for Men 19-50 years
Protein	127% 71g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Yellow Unenriched Degermed Cornmeal	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.82mg	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	75% 300μg	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	0% 0mg	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	8% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Unenriched Degermed Cornmeal	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3% 30mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	1222% 11mg	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	138% 11mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	435% 10mg	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	141% 990mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	3.02% 112g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Unenriched Degermed Cornmeal VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Yellow Unenriched Degermed Cornmeal versus 1 kg of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Yellow Unenriched Degermed Cornmeal vs California Red Kidney Beans:

• 1 kg of Raw California Red Kidney Beans contains 3.8 times more Vitamin B1, 4.4 times more Vitamin B2, 2.1 times more Vitamin B3, 3.3 times more Vitamin B5, 2.2 times more Vitamin B6, 13.1 times more Vitamin B9 and more Vitamin C than Yellow Unenriched Degermed Cornmeal.
• 1 kilogram of Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin C
• Both Yellow Unenriched Degermed Cornmeal as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Yellow Unenriched Degermed Cornmeal vs California Red Kidney Beans:

• 1 kilogram of Yellow Unenriched Degermed Cornmeal has 3.3 times more Selenium than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 65 times more Calcium, 14.5 times more Copper, 8.5 times more Iron, 5 times more Magnesium, 5.7 times more Manganese, 4.1 times more Phosphorus, 10.5 times more Potassium and 3.9 times more Zinc than Yellow Unenriched Degermed Cornmeal.
• 1 kilogram of Yellow Unenriched Degermed Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Yellow Unenriched Degermed Cornmeal has 15 times more Omega 6 and 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 4.2 times more Omega 3, 6.4 times more Fiber and 3.4 times more Protein than Yellow Unenriched Degermed Cornmeal.
• Both Yellow Unenriched Degermed Cornmeal and California Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Yellow Unenriched Degermed Cornmeal provide inadequate amounts of Omega 3
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6