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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Sweet Corn	12%	11%	77%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Boiled White Sweet Corn	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	15% 440kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.66g	2.6% 0.44g	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	204% 265g	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	205% 115g	56g per day for Men 19-50 years

Vitamins

	Boiled White Sweet Corn	Royal 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	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.2% 7.56mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	138% 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	446% 1783μg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	504% 4.54mg	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	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	42.2% 0.97mg	219% 5.03mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	180% 6105mg	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	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	110% 12mg	11mg per day for Men 19-50 years
Water	8.93% 330g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Sweet Corn VS Royal Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled White Sweet Corn versus 1 lb of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled White Sweet Corn has 1.4 times more Vitamin C than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 4.3 times more Vitamin B1, 4.5 times more Vitamin B2, 1.3 times more Vitamin B3, 3.1 times more Vitamin B6 and 19.7 times more Vitamin B9 than Boiled and Drained White Sweet Corn.
• Both Boiled White Sweet Corn and Royal Red Kidney Beans provide similar amounts of Vitamin B5 per one pound.
• Both Boiled and Drained White Sweet Corn as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Raw Royal Red Kidney Beans contains 65.5 times more Calcium, 17.5 times more Copper, 15.8 times more Iron, 4.5 times more Magnesium, 5.2 times more Manganese, 4.4 times more Phosphorus, 5.3 times more Potassium, 4 times more Selenium and 4.9 times more Zinc than Boiled and Drained White Sweet Corn.
• 1 pound of Boiled White Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled White Sweet Corn has 6 times more Omega 6 than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 3.4 times more Energy, 8.4 times more Omega 3, 2.7 times more Carbohydrate, 9.2 times more Fiber and 7.6 times more Protein than Boiled and Drained White Sweet Corn.
• 1 pound of Boiled White Sweet Corn provide inadequate amounts of Omega 3
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6