Comparing Nutrients in 1 pound Canned Red Kidney Beans with Liquids VS Boiled Frozen sweet yellow Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Energy	12.7% 367kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	3.13% 3.04g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	8.24% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.3g	67.3% 87.5g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	19.2% 14g	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	0% 0g	2.88% 2.1g	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	% 0g	% 2.18g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 8.9g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	28.6% 11g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	34.5% 0.45mg	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	26% 104μg	39.7% 159μg	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	4.03% 3.63mg	17.6% 16mg	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	0.6% 0.091mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	13% 132mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	24% 0.22mg	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	71% 5.67mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	30.6% 0.7mg	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	68.7% 481mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	31% 1057mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	9.56% 354g	9.44% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Boiled Frozen sweet yellow Corn kernels per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Red Kidney Beans with Liquids versus 1 lb of Boiled Frozen sweet yellow Corn kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Red Kidney Beans with Liquids vs Boiled Frozen sweet yellow Corn kernels:

• 1 pound of Canned Red Kidney Beans with Liquids has 3.5 times more Vitamin B1 and 13.7 times more Vitamin K than Boiled Frozen sweet yellow Corn kernels.
• While 1 lb of Boiled Frozen sweet yellow Corn kernels, drained contains 2.7 times more Vitamin B3, 1.5 times more Vitamin B9 and 4.4 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Frozen sweet yellow Corn kernels provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• 1 pound of Boiled Frozen sweet yellow Corn kernels have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Canned Red Kidney Beans with Liquids vs Boiled Frozen sweet yellow Corn kernels:

• 1 pound of Canned Red Kidney Beans with Liquids has 9.7 times more Calcium, 3.1 times more Copper, 2.7 times more Iron, 1.9 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Selenium and 256 times more Sodium than Boiled Frozen sweet yellow Corn kernels.
• Both Canned Red Kidney Beans with Liquids and Boiled Frozen sweet yellow Corn kernels contain similar levels of Magnesium, Potassium, Zinc and Water per one pound.
• 1 pound of Boiled Frozen sweet yellow Corn kernels lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans with Liquids has 5.7 times more Omega 3, 1.8 times more Fiber and 2 times more Protein than Boiled Frozen sweet yellow Corn kernels.
• While 1 lb of Boiled Frozen sweet yellow Corn kernels, drained contains 1.3 times more Carbohydrate and 1.7 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Frozen sweet yellow Corn kernels offer comparable quantities of Energy per one pound.
• 1 pound of Boiled Frozen sweet yellow Corn kernels provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled Frozen sweet yellow Corn kernels, drained provide inadequate amounts of Omega 6 in one pound.