Comparing Nutrients in 1 pound Royal Red Kidney Beans VS Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	11%	6%	83%

Macro Nutrients

	Royal Red Kidney Beans	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Energy	51.5% 1492kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	6.06% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	53.8% 70g	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	297% 113g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	205% 115g	15.8% 8.85g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	26.6% 4.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	13% 0.17mg	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	446% 1783μg	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	22.7% 20.4mg	27.7% 25mg	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

	Royal Red Kidney Beans	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Calcium	59.4% 594mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	28.2% 0.25mg	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	493% 39.5mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	6.5% 0.15mg	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	33% 231mg	700mg per day for Men 19-50 years
Potassium	180% 6105mg	22% 744mg	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	3.93% 59mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	1.46% 54g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Royal Red Kidney Beans versus 1 lb of Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Royal Red Kidney Beans vs Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids:

• 1 pound of Royal Red Kidney Beans has 15 times more Vitamin B1, 3.9 times more Vitamin B2, 2.2 times more Vitamin B3, 1.5 times more Vitamin B5, 10.7 times more Vitamin B6 and 10.3 times more Vitamin B9 than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• Both Royal Red Kidney Beans and Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids provide similar amounts of Vitamin C per one pound.
• Both Raw Royal Red Kidney Beans as well as Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Royal Red Kidney Beans vs Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids:

• 1 pound of Royal Red Kidney Beans has 32.8 times more Calcium, 17.9 times more Copper, 21.2 times more Iron, 8.6 times more Magnesium, 33.6 times more Manganese, 8 times more Phosphorus, 8.2 times more Potassium, 5.3 times more Selenium and 7.4 times more Zinc than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• While 1 lb of Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids contains 6.8 times more Water than Raw Royal Red Kidney Beans.
• 1 pound of Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids lack sufficient amounts of Calcium, Manganese and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Royal Red Kidney Beans has 5.1 times more Energy, 21.7 times more Omega 3, 3.8 times more Carbohydrate, 35.6 times more Fiber and 13 times more Protein than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• 1 pound of Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids provide inadequate amounts of Omega 3 and Fiber
• Both Raw Royal Red Kidney Beans as well as Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids provide inadequate amounts of Omega 6 in one pound.