Comparing Nutrients in 1 pound Boiled White Sweet Corn VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled White Sweet Corn	12%	11%	77%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled White Sweet Corn	California Red Kidney Beans	Recommended Dietary Allowance
Energy	15% 440kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.66g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	209% 271g	130g per day for Men 19-50 years
Sugars	48.4% 35g	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	6.4% 4.63g	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	% 3.18g	NA	g per day for Men 19-50 years
Sucrose	% 27.3g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	297% 113g	38g per day for Men 19-50 years
Protein	27% 15g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Boiled White Sweet Corn	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.2% 7.56mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	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	22.7% 91μg	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	31.2% 28mg	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	2.72% 0.41mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Sweet Corn	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	554% 5mg	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	31% 2.5mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	42.2% 0.97mg	197% 4.54mg	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	59.6% 417mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	8.93% 330g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled White Sweet Corn vs California Red Kidney Beans:

• Boiled and Drained White Sweet Corn has 1.4 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.9 times more Vitamin B1, 4.1 times more Vitamin B2, 3.1 times more Vitamin B6 and 19.7 times more Vitamin B9 than Boiled and Drained White Sweet Corn.
• Both Boiled and Drained White Sweet Corn and Raw California Red Kidney Beans have similar amounts of Vitamin B3 and Vitamin B5 per 1 lb.
• Both Boiled and Drained White Sweet Corn as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled White Sweet Corn vs California Red Kidney Beans:

• Boiled and Drained White Sweet Corn has 6.2 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 97.5 times more Calcium, 19.3 times more Copper, 17 times more Iron, 5.2 times more Magnesium, 4.7 times more Manganese, 4.4 times more Phosphorus, 5.9 times more Potassium, 4 times more Selenium and 4.7 times more Zinc than Boiled and Drained White Sweet Corn.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained White Sweet Corn has 5.6 times more Fat and 10.9 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.4 times more Energy, 4.7 times more Omega 3, 2.8 times more Carbohydrate, 9.2 times more Fiber and 7.3 times more Protein than Boiled and Drained White Sweet Corn.
• Both Boiled and Drained White Sweet Corn as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.