Comparing Nutrients in 1 pound Red Kidney Beans VS White Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
White Cornmeal	9%	9%	82%

Macro Nutrients

	Red Kidney Beans	White Cornmeal	Recommended Dietary Allowance
Energy	52.7% 1529kcal	56.6% 1642kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	16.8% 16.3g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	7.16% 2.3g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	42.4% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	268% 349g	130g per day for Men 19-50 years
Sugars	13% 9.53g	4% 2.9g	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	181% 69g	87% 33g	38g per day for Men 19-50 years
Protein	182% 102g	65.8% 37g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	White Cornmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	38.6% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	106% 1.38mg	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	28.3% 113μg	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	6.35% 0.95mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	White Cornmeal	Recommended Dietary Allowance
Calcium	37.6% 376mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	97% 0.88mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	196% 15.6mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	98% 2.26mg	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	263% 1842mg	156% 1093mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	128% 70.3μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	75% 8.26mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1.26% 46.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS White Cornmeal per 1 lb

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

Lets compare vitamin content per 1 pound of Red Kidney Beans vs White Cornmeal:

• 1 pound of Red Kidney Beans has 1.6 times more Vitamin B1, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6, 15.8 times more Vitamin B9, more Vitamin C and 18.7 times more Vitamin K than White Cornmeal.
• While 1 lb of Whole-grain White Cornmeal contains 1.7 times more Vitamin B3 and 2 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and White Cornmeal provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin E
• 1 pound of White Cornmeal have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Whole-grain White Cornmeal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Red Kidney Beans vs White Cornmeal:

• 1 pound of Red Kidney Beans has 13.8 times more Calcium, 3.6 times more Copper, 1.9 times more Iron, 2.2 times more Manganese, 1.7 times more Phosphorus, 4.7 times more Potassium and 1.5 times more Zinc than White Cornmeal.
• While 1 lb of Whole-grain White Cornmeal contains 4.8 times more Selenium and 2.9 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and White Cornmeal contain similar levels of Magnesium per one pound.
• 1 pound of White Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 7.3 times more Omega 3, 3.3 times more Sugars, 2.1 times more Fiber and 2.8 times more Protein than White Cornmeal.
• While 1 lb of Whole-grain White Cornmeal contains 3.4 times more Fat, 7 times more Omega 6 and 1.3 times more Carbohydrate than Raw Red Kidney Beans.
• Both Red Kidney Beans and White Cornmeal offer comparable quantities of Energy per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6