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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
White Sweet Corn	13%	11%	76%

Macro Nutrients

	California Red Kidney Beans	White Sweet Corn	Recommended Dietary Allowance
Energy	51.6% 1497kcal	13.5% 390kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	5.5% 5.35g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	2.58% 0.83g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	14.5% 2.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	NA	20% 14.6g	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	32.2% 12.2g	38g per day for Men 19-50 years
Protein	197% 111g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	White Sweet Corn	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	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	69% 3.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	447% 1787μg	52% 209μg	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	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

	California Red Kidney Beans	White Sweet Corn	Recommended Dietary Allowance
Calcium	88.5% 885mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	530% 42.4mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	31.8% 0.73mg	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	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	36% 1225mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	9.3% 345g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of White Sweet Corn 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 Sweet Corn:

• 1 pound of California Red Kidney Beans has 2.6 times more Vitamin B1, 3.7 times more Vitamin B2, 1.2 times more Vitamin B3, 7.2 times more Vitamin B6 and 8.6 times more Vitamin B9 than White Sweet Corn.
• While 1 lb of Raw White Sweet Corn contains 1.5 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and White Sweet Corn provide similar amounts of Vitamin B5 per one pound.
• Both Raw California Red Kidney Beans as well as Raw White Sweet Corn 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 Sweet Corn:

• 1 pound of California Red Kidney Beans has 97.5 times more Calcium, 20.4 times more Copper, 18 times more Iron, 4.3 times more Magnesium, 6.2 times more Manganese, 4.6 times more Phosphorus, 5.5 times more Potassium, 5.3 times more Selenium and 5.7 times more Zinc than White Sweet Corn.
• While 1 lb of Raw White Sweet Corn contains 6.5 times more Water than Raw California Red Kidney Beans.
• 1 pound of White Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 3.8 times more Energy, 5.3 times more Omega 3, 3.1 times more Carbohydrate, 9.2 times more Fiber and 7.6 times more Protein than White Sweet Corn.
• While 1 lb of Raw White Sweet Corn contains 10 times more Omega 6 than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of White Sweet Corn provide inadequate amounts of Omega 3