Comparing Nutrients in 1 pound Canned Corn, Sweet, White, Whole Kernel, Drained Solids VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	10.5% 304kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.53g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	27.8% 20g	11.6% 8.4g	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	1.13% 0.82g	0% 0g	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	% 1.27g	% 0g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 8.4g	g per day for Men 19-50 years
Fiber	24% 9.07g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.56mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	28% 0.36mg	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	44.2% 177μg	26% 104μg	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	9.07% 8.16mg	4.03% 3.63mg	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	2.72% 0.41mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	74% 0.67mg	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	15.3% 1.22mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	57.4% 1.3mg	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	30% 209mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	62% 930mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	10% 369g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, White, Whole Kernel, Drained Solids VS Canned Red Kidney Beans with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Corn, Sweet, White, Whole Kernel, Drained Solids versus 1 lb of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Corn, Sweet, White, Whole Kernel, Drained Solids vs Canned Red Kidney Beans with Liquids:

• 1 pound of Canned Corn, Sweet, White, Whole Kernel, Drained Solids has 1.3 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B9 and 2.3 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 2.7 times more Vitamin B1, 2.2 times more Vitamin B6 and more Vitamin K than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• 1 pound of Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Vitamin K
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Canned Corn, Sweet, White, Whole Kernel, Drained Solids vs Canned Red Kidney Beans with Liquids:

• 1 lb of Canned Red Kidney Beans Solids and Liquids contains 9.7 times more Calcium, 4.5 times more Copper, 4.6 times more Iron, 2.3 times more Magnesium, 4.3 times more Manganese, 2.3 times more Phosphorus, 2 times more Potassium, 1.6 times more Selenium and 1.9 times more Zinc than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Canned Red Kidney Beans with Liquids contain similar levels of Sodium and Water per one pound.
• 1 pound of Canned Corn, Sweet, White, Whole Kernel, Drained Solids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Corn, Sweet, White, Whole Kernel, Drained Solids has 5.8 times more Omega 6 and 2.4 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 2.8 times more Omega 3, 2.2 times more Fiber and 2.3 times more Protein than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Canned Corn, Sweet, White, Whole Kernel, Drained Solids provide inadequate amounts of Omega 3
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6