Comparing Nutrients in 1 pound Boiled Royal Red Kidney Beans VS Enriched yellow Corn flour masa

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Enriched yellow Corn flour masa	9%	9%	82%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Energy	19.2% 558kcal	56.8% 1647kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	17.3% 16.7g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	7.54% 2.4g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	44.6% 7.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.2% 99g	267% 347g	130g per day for Men 19-50 years
Sugars	NA	NA	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	111% 42g	76.4% 29g	38g per day for Men 19-50 years
Protein	77% 43g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal Red Kidney Beans	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	558% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	281% 3.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	282% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	166% 2.15mg	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	84% 336μg	184% 735μg	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	6.05% 5.44mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Royal Red Kidney Beans	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Calcium	20% 200mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	105% 0.95mg	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	157% 12.6mg	482% 38.6mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	100% 422mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	74% 1.7mg	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	92% 644mg	150% 1048mg	700mg per day for Men 19-50 years
Potassium	50.4% 1715mg	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	86.6% 47.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	74.2% 8.16mg	11mg per day for Men 19-50 years
Water	8.2% 304g	1.2% 44.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Royal Red Kidney Beans VS Enriched yellow Corn flour masa per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Royal Red Kidney Beans versus 1 lb of Enriched yellow Corn flour masa to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Royal Red Kidney Beans vs Enriched yellow Corn flour masa:

• 1 lb of Enriched yellow Corn flour masa contains 15.5 times more Vitamin B1, 12 times more Vitamin B2, 18 times more Vitamin B3, 4.6 times more Vitamin B6 and 2.2 times more Vitamin B9 than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Enriched yellow Corn flour masa provide similar amounts of Vitamin B5 per one pound.
• Both Boiled Royal Red Kidney Beans as well as Enriched yellow Corn flour masa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Royal Red Kidney Beans vs Enriched yellow Corn flour masa:

• 1 pound of Boiled Royal Red Kidney Beans has 1.3 times more Copper and 1.4 times more Potassium than Enriched yellow Corn flour masa.
• While 1 lb of Enriched yellow Corn flour masa contains 3.1 times more Calcium, 3.1 times more Iron, 2.2 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 8.8 times more Selenium and 2 times more Zinc than Boiled Royal Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Royal Red Kidney Beans has 1.5 times more Fiber than Enriched yellow Corn flour masa.
• While 1 lb of Enriched yellow Corn flour masa contains 3 times more Energy, 21.7 times more Fat, 46.4 times more Omega 6 and 3.5 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Enriched yellow Corn flour masa offer comparable quantities of Omega 3 and Protein per one pound.
• 1 pound of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6