Comparing Nutrients in 1 pound California Red Kidney Beans VS White Corn flour masa

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
White Corn flour masa	9%	9%	82%

Macro Nutrients

	California Red Kidney Beans	White Corn flour masa	Recommended Dietary Allowance
Energy	51.6% 1497kcal	56.8% 1647kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	17.3% 16.7g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	7.54% 2.4g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	44.6% 7.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	267% 347g	130g per day for Men 19-50 years
Sugars	NA	10% 7.3g	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	76.4% 29g	38g per day for Men 19-50 years
Protein	197% 111g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	White Corn flour masa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	84.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	166% 2.15mg	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	33% 132μg	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	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	White Corn flour masa	Recommended Dietary Allowance
Calcium	88.5% 885mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	105% 0.95mg	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	83.3% 6.67mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	100% 422mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	74% 1.7mg	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	150% 1048mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	86.6% 47.6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	74.2% 8.16mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1.2% 44.4g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS White Corn flour masa per 1 lb

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

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs White Corn flour masa:

• 1 pound of California Red Kidney Beans has 2.4 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 4.1 times more Vitamin B5, 13.6 times more Vitamin B9 and more Vitamin C than White Corn flour masa.
• Both California Red Kidney Beans and White Corn flour masa provide similar amounts of Vitamin B6 per one pound.
• 1 pound of White Corn flour masa have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as White Corn flour masa 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 White Corn flour masa:

• 1 pound of California Red Kidney Beans has 1.4 times more Calcium, 5.3 times more Copper, 6.4 times more Iron, 1.7 times more Magnesium, 2.7 times more Manganese, 1.8 times more Phosphorus, 5.7 times more Potassium and 1.4 times more Zinc than White Corn flour masa.
• While 1 lb of White Corn flour masa contains 3.3 times more Selenium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 1.6 times more Omega 3, 3.9 times more Fiber and 2.9 times more Protein than White Corn flour masa.
• While 1 lb of White Corn flour masa contains 14.8 times more Fat, 31 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and White Corn flour masa offer comparable quantities of Energy per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6