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

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn	12%	12%	76%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Boiled Yellow Sweet Corn	Red Kidney Beans	Recommended Dietary Allowance
Energy	15% 435kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.66g	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	73.2% 95g	214% 278g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	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	4.94% 3.6g	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	% 3.8g	NA	g per day for Men 19-50 years
Sucrose	% 12.4g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	181% 69g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.7% 7.63mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	26% 104μg	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	27.7% 25mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	25.5% 2.04mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	50% 349mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	9% 333g	1.44% 53.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled Yellow Sweet Corn 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 Boiled Yellow Sweet Corn vs Red Kidney Beans:

• 1 pound of Boiled Yellow Sweet Corn has 1.2 times more Vitamin C than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 6.5 times more Vitamin B1, 3.8 times more Vitamin B2, 1.3 times more Vitamin B3, 2.9 times more Vitamin B6, 17.1 times more Vitamin B9 and 14 times more Vitamin K than Boiled and Drained Yellow Sweet Corn.
• Both Boiled Yellow Sweet Corn and Red Kidney Beans provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Boiled Yellow Sweet Corn have insufficient amounts of Vitamin K
• Both Boiled and Drained Yellow Sweet Corn as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 lb of Raw Red Kidney Beans contains 27.7 times more Calcium, 14.3 times more Copper, 14.9 times more Iron, 5.3 times more Magnesium, 6.7 times more Manganese, 5.3 times more Phosphorus, 6.2 times more Potassium, 16 times more Selenium and 4.5 times more Zinc than Boiled and Drained Yellow Sweet Corn.
• 1 pound of Boiled Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Yellow Sweet Corn has 2.6 times more Omega 6 and 2.2 times more Sugars than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 3.5 times more Energy, 19.9 times more Omega 3, 2.9 times more Carbohydrate, 6.3 times more Fiber and 6.6 times more Protein than Boiled and Drained Yellow Sweet Corn.
• 1 pound of Boiled Yellow Sweet Corn provide inadequate amounts of Omega 3
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6