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

Macros Ratio

	Protein	Fat	Carbs
Enriched yellow Corn flour masa	9%	9%	82%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Enriched yellow Corn flour masa	Red Kidney Beans	Recommended Dietary Allowance
Energy	56.8% 1647kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.7g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	7.54% 2.4g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	44.6% 7.6g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	267% 347g	214% 278g	130g per day for Men 19-50 years
Sugars	NA	13% 9.53g	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	76.4% 29g	181% 69g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Enriched yellow Corn flour masa	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	558% 6.7mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	281% 3.65mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.15mg	139% 1.8mg	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	184% 735μg	447% 1787μg	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	0% 0mg	22.7% 20.4mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched yellow Corn flour masa	Red Kidney Beans	Recommended Dietary Allowance
Calcium	62.6% 626mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	482% 38.6mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	100% 422mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	219% 5.04mg	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	150% 1048mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	86.6% 47.6μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	74.2% 8.16mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	1.2% 44.4g	1.44% 53.3g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Enriched yellow Corn flour masa has 2.4 times more Vitamin B1, 3.7 times more Vitamin B2 and 4.7 times more Vitamin B3 than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 4.1 times more Vitamin B5, 2.4 times more Vitamin B9 and more Vitamin C than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Red Kidney Beans provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Enriched yellow Corn flour masa have insufficient amounts of Vitamin C
• Both Enriched yellow Corn flour masa as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Enriched yellow Corn flour masa has 1.7 times more Calcium, 1.3 times more Iron and 3.3 times more Selenium than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 3.3 times more Copper, 1.5 times more Magnesium, 3 times more Manganese, 1.8 times more Phosphorus, 5.2 times more Potassium and 1.6 times more Zinc than Enriched yellow Corn flour masa.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched yellow Corn flour masa has 3.5 times more Fat, 7.3 times more Omega 6 and 1.2 times more Carbohydrate than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 6.9 times more Omega 3, 2.4 times more Fiber and 2.7 times more Protein than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Red Kidney Beans offer comparable quantities of Energy per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6