Comparing Nutrients in 1 pound Canned Kidney Beans VS Boiled Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Yellow Sweet Corn	12%	12%	76%

Macro Nutrients

	Canned Kidney Beans	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Energy	13% 381kcal	15% 435kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	15.6% 2.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	73.2% 95g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	28.4% 20.6g	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	0% 0g	4.94% 3.6g	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	% 0g	% 3.8g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 12.4g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	28.6% 11g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	NA	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	47.7% 7.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	48.5% 0.63mg	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	41% 163μg	26% 104μg	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	6.05% 5.44mg	27.7% 25mg	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	0.6% 0.091mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	15.4% 154mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	24.7% 0.22mg	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	66.3% 5.3mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	33% 0.76mg	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	58.3% 408mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	9.57% 354g	9% 333g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Boiled Yellow Sweet Corn:

• Canned All Types Kidney Beans have 1.2 times more Vitamin B1, 1.6 times more Vitamin B9 and 10.3 times more Vitamin K than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 4.1 times more Vitamin B3, 5.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 4.6 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Yellow Sweet Corn have similar amounts of Vitamin B2 per 1 lb.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Canned Kidney Beans vs Boiled Yellow Sweet Corn:

• Canned All Types Kidney Beans have 11.3 times more Calcium, 2.8 times more Copper, 2.6 times more Iron, 4.5 times more Selenium and 296 times more Sodium than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 1.3 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Yellow Sweet Corn have similar amounts of Magnesium, Manganese, Phosphorus, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have 4.6 times more Omega 3, 1.8 times more Fiber and 1.5 times more Protein than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 2.5 times more Fat, 5.5 times more Omega 6, 1.4 times more Carbohydrate, 2.5 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Yellow Sweet Corn have similar amounts of Energy per 1 lb.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.