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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Boiled California Red Kidney Beans	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	19.4% 562kcal	13.5% 390kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	6.3% 6.12g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	12.6% 2.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	65.2% 85g	130g per day for Men 19-50 years
Sugars	NA	39% 28.4g	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	12% 8.8g	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	% 15.6g	g per day for Men 19-50 years
Sucrose	NA	% 4.04g	g per day for Men 19-50 years
Fiber	111% 42g	24% 9.07g	38g per day for Men 19-50 years
Protein	74% 41.4g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	58.6% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	50% 8.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	32.4% 0.42mg	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	84% 336μg	47.6% 191μg	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	34.3% 31mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	30% 299mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	27.2% 0.24mg	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	169% 13.5mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	32% 0.74mg	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	88.8% 621mg	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	36% 1225mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	8.2% 304g	9.32% 345g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Yellow Sweet Corn per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled California Red Kidney Beans versus 1 lb of Yellow Sweet Corn to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled California Red Kidney Beans has 1.8 times more Vitamin B9 than Yellow Sweet Corn.
• While 1 lb of Raw Yellow Sweet Corn contains 3.3 times more Vitamin B3, 3.3 times more Vitamin B5 and 5.7 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Yellow Sweet Corn provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled California Red Kidney Beans has 33 times more Calcium, 5.4 times more Copper, 5.7 times more Iron, 1.3 times more Magnesium, 2 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium, 2 times more Selenium and 1.9 times more Zinc than Yellow Sweet Corn.
• 1 pound of Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 1.4 times more Energy, 2.3 times more Omega 3, 4.7 times more Fiber and 2.8 times more Protein than Yellow Sweet Corn.
• While 1 lb of Raw Yellow Sweet Corn contains 23.6 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Yellow Sweet Corn offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Yellow Sweet Corn provide inadequate amounts of Omega 3