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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Yellow 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	6.3% 6.12g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	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	209% 271g	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	297% 113g	24% 9.07g	38g per day for Men 19-50 years
Protein	197% 111g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	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	200% 2.4mg	58.6% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	50% 8.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	447% 1787μg	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	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	Yellow 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	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	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	19% 2.1mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	9.32% 345g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 3.4 times more Vitamin B1, 4 times more Vitamin B2, 4.3 times more Vitamin B6 and 9.4 times more Vitamin B9 than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains more Vitamin A and 1.5 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Yellow Sweet Corn have similar amounts of Vitamin B3 and Vitamin B5 per 1 lb.
• Both Raw California Red Kidney Beans as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw California Red Kidney Beans have 97.5 times more Calcium, 20.4 times more Copper, 18 times more Iron, 4.3 times more Magnesium, 6.1 times more Manganese, 4.6 times more Phosphorus, 5.5 times more Potassium, 5.3 times more Selenium and 5.5 times more Zinc than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.4 times more Sodium and 6.5 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 3.8 times more Energy, 6 times more Omega 3, 3.2 times more Carbohydrate, 12.5 times more Fiber and 7.5 times more Protein than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 5.4 times more Fat, 9 times more Saturated Fat and 8.7 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw Yellow Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.