Comparing Nutrients in 1 pound Canned Red Kidney Beans with Liquids VS Microwaved Yellow Corn, Whole Kernel, Frozen

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Energy	12.7% 367kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	6.64% 6.44g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	12% 2.04g	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	90% 117g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	21% 15.2g	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	1.63% 1.18g	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	% 1.95g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 12g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	31% 11.8g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	57.8% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	42% 0.54mg	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	43% 172μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Calcium	13% 132mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	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	71% 5.67mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	25.4% 0.59mg	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	61.6% 431mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	37% 1252mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	NA	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	9.56% 354g	8.4% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Microwaved Yellow Corn, Whole Kernel, Frozen per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Red Kidney Beans with Liquids versus 1 lb of Microwaved Yellow Corn, Whole Kernel, Frozen 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 Microwaved Yellow Corn, Whole Kernel, Frozen:

• 1 pound of Canned Red Kidney Beans with Liquids has 1.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 10.3 times more Vitamin K than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While 1 lb of Microwaved Yellow Corn, Whole Kernel, Frozen contains 4.2 times more Vitamin B3, 4.9 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.7 times more Vitamin B9 than Canned Red Kidney Beans Solids and Liquids.
• 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in one pound.

Comparing minerals per 1 pound for Canned Red Kidney Beans with Liquids vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• 1 pound of Canned Red Kidney Beans with Liquids has 5.8 times more Calcium, 2.7 times more Copper, 3.2 times more Iron, 2.3 times more Manganese and 64 times more Sodium than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Canned Red Kidney Beans with Liquids and Microwaved Yellow Corn, Whole Kernel, Frozen contain similar levels of Magnesium, Phosphorus, Potassium and Zinc per one pound.
• 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans with Liquids has 3.6 times more Omega 3, 1.7 times more Fiber and 1.4 times more Protein than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While 1 lb of Microwaved Yellow Corn, Whole Kernel, Frozen contains 1.4 times more Energy, 5.4 times more Omega 6, 1.7 times more Carbohydrate and 1.8 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6
• 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen provide inadequate amounts of Omega 3