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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Enriched yellow Corn flour masa	Boiled Royal 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	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	281% 3.65mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.15mg	36.3% 0.47mg	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	84% 336μg	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	6.05% 5.44mg	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

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

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

• 1 pound of Enriched yellow Corn flour masa has 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 Enriched yellow Corn flour masa and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B5 per one pound.
• Both Enriched yellow Corn flour masa as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Enriched yellow Corn flour masa has 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.
• While 1 lb of Boiled Royal Red Kidney Beans contains 1.3 times more Copper and 1.4 times more Potassium than Enriched yellow Corn flour masa.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched yellow Corn flour masa has 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.
• While 1 lb of Boiled Royal Red Kidney Beans contains 1.5 times more Fiber than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Boiled Royal Red Kidney Beans 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