Comparing Nutrients in 1 kilogram Cornsalad VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cornsalad	31%	14%	55%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cornsalad	Red Kidney Beans	Recommended Dietary Allowance
Energy	7.24% 210kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	NA	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	NA	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	NA	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	27.7% 36g	471% 613g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	400% 152g	38g per day for Men 19-50 years
Protein	35.7% 20g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Cornsalad	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	394% 3550μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	210% 2.73mg	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	35% 140μg	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	424% 382mg	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	NA	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornsalad	Red Kidney Beans	Recommended Dietary Allowance
Calcium	38% 380mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	273% 22mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	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	75.7% 530mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	135% 4590mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	254% 28mg	11mg per day for Men 19-50 years
Water	25% 928g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornsalad VS Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cornsalad 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 Cornsalad vs Red Kidney Beans:

• 1 kilogram of Cornsalad has more Vitamin A and 8.5 times more Vitamin C than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 8.6 times more Vitamin B1, 2.5 times more Vitamin B2, 5.1 times more Vitamin B3, 18.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 28.1 times more Vitamin B9 than Raw Cornsalad.
• 1 kilogram of Cornsalad have insufficient amounts of Vitamin B5
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Cornsalad as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cornsalad vs Red Kidney Beans:

• 1 kilogram of Cornsalad has 7.9 times more Water than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.2 times more Calcium, 5.2 times more Copper, 3.1 times more Iron, 10.6 times more Magnesium, 3.1 times more Manganese, 7.7 times more Phosphorus, 3 times more Potassium, 3.6 times more Selenium and 4.7 times more Zinc than Raw Cornsalad.
• 1 kilogram of Cornsalad lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Red Kidney Beans contains 16 times more Energy, 17 times more Carbohydrate and 11.3 times more Protein than Raw Cornsalad.
• 1 kilogram of Cornsalad provide inadequate amounts of Energy