Comparing Nutrients in 1 pound California Red Kidney Beans VS Corn Bran

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Corn Bran	9%	2%	89%

Macro Nutrients

	California Red Kidney Beans	Corn Bran	Recommended Dietary Allowance
Energy	51.6% 1497kcal	35% 1016kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	11% 1.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	299% 388g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	297% 113g	943% 358g	38g per day for Men 19-50 years
Protein	197% 111g	67.7% 38g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Corn Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	77.5% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	57.7% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	53% 0.69mg	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	447% 1787μg	4.54% 18μg	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	22.7% 20.4mg	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	NA	12.7% 1.9mg	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

	California Red Kidney Beans	Corn Bran	Recommended Dietary Allowance
Calcium	88.5% 885mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	125% 1.12mg	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	530% 42.4mg	158% 12.7mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	27.6% 0.64mg	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	262% 1837mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	5.87% 200mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	64.3% 7.08mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.58% 21.4g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Corn Bran per 1 lb

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

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Corn Bran:

• 1 pound of California Red Kidney Beans has 52.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.2 times more Vitamin B5, 2.6 times more Vitamin B6, 98.5 times more Vitamin B9 and more Vitamin C than Corn Bran.
• While 1 lb of Crude Corn Bran contains 1.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• 1 pound of Corn Bran have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• Both Raw California Red Kidney Beans as well as Crude Corn Bran have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Corn Bran:

• 1 pound of California Red Kidney Beans has 4.6 times more Calcium, 4.4 times more Copper, 3.4 times more Iron, 2.5 times more Magnesium, 7.1 times more Manganese, 5.6 times more Phosphorus, 33.9 times more Potassium and 1.6 times more Zinc than Corn Bran.
• While 1 lb of Crude Corn Bran contains 5.2 times more Selenium than Raw California Red Kidney Beans.
• 1 pound of Corn Bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 1.5 times more Energy, 6.5 times more Omega 3 and 2.9 times more Protein than Corn Bran.
• While 1 lb of Crude Corn Bran contains 7.6 times more Omega 6, 1.4 times more Carbohydrate and 3.2 times more Fiber than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Corn Bran provide inadequate amounts of Omega 3