Comparing Nutrients in 1 pound Boiled Kidney Beans VS Cornmeal, white, self-rising, bolted, with wheat flour added, enriched

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	10%	7%	83%

Macro Nutrients

	Boiled Kidney Beans	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Energy	20% 576kcal	54.4% 1579kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	5.67% 1.8g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	33.6% 5.7g	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	256% 333g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	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	76.4% 29g	75.2% 28.6g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	270% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	147% 23.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	134% 1.75mg	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	299% 1197μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Calcium	16% 159mg	136% 1356mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	70% 0.63mg	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	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	NA	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	422% 2953mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	399% 5983mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	8.2% 304g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Cornmeal, white, self-rising, bolted, with wheat flour added, enriched per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Kidney Beans versus 1 lb of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Cornmeal, white, self-rising, bolted, with wheat flour added, enriched:

• 1 lb of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched contains 4.5 times more Vitamin B1, 7.5 times more Vitamin B2, 9 times more Vitamin B3, 1.7 times more Vitamin B5, 3.2 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Cornmeal, white, self-rising, bolted, with wheat flour added, enriched:

• 1 pound of Boiled Kidney Beans has 1.6 times more Copper and 2 times more Potassium than Cornmeal, white, self-rising, bolted, with wheat flour added, enriched.
• While 1 lb of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched contains 8.5 times more Calcium, 2.2 times more Iron, 1.3 times more Magnesium, 4.7 times more Phosphorus, 1319 times more Sodium and 1.4 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Kidney Beans has 4.4 times more Omega 3 than Cornmeal, white, self-rising, bolted, with wheat flour added, enriched.
• While 1 lb of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched contains 2.7 times more Energy, 5.7 times more Fat, 11.6 times more Omega 6 and 3.2 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cornmeal, white, self-rising, bolted, with wheat flour added, enriched offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Boiled Kidney Beans provide inadequate amounts of Omega 6