Comparing Nutrients in 1 pound Boiled Kidney Beans VS Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	10%	5%	85%

Macro Nutrients

	Boiled Kidney Beans	Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	Recommended Dietary Allowance
Energy	20% 576kcal	12.4% 358kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	6.14% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	68% 88g	130g per day for Men 19-50 years
Sugars	2% 1.45g	35% 25.4g	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	1.44% 1.04g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 22.3g	g per day for Men 19-50 years
Fiber	76.4% 29g	24% 9.07g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	61.2% 3.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	19% 0.25mg	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	147% 590μg	55.6% 222μg	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	41% 36.7mg	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	0.91% 0.14mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	Recommended Dietary Allowance
Calcium	16% 159mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	24% 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	126% 10mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	13.2% 0.3mg	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	89.4% 626mg	41.5% 290mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	82.3% 1234mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	8.2% 304g	9.4% 347g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 3.9 times more Vitamin B1, 2.2 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin K than Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack.
• While Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack contains 1.3 times more Vitamin B2, 2 times more Vitamin B3, 3.1 times more Vitamin B5 and 6.8 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack:

• Boiled All Types Kidney Beans have 7 times more Calcium, 4.5 times more Copper, 5.3 times more Iron, 1.8 times more Magnesium, 6.4 times more Manganese, 2.2 times more Phosphorus, 2.2 times more Potassium, 1.6 times more Selenium and 2.2 times more Zinc than Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack.
• While Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack contains 272 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 1.6 times more Energy, 24.3 times more Omega 3, 3.2 times more Fiber and 3.6 times more Protein than Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack.
• While Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack contains 2.1 times more Omega 6 and 17.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack have similar amounts of Carbohydrate per 1 lb.
• Both Boiled All Types Kidney Beans as well as Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.