Comparing Nutrients in 1 pound Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	California Red Kidney Beans	Recommended Dietary Allowance
Energy	13.8% 399kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	3.65% 3.54g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	9.47% 1.6g	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	72.3% 94g	209% 271g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	1.88% 1.36g	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	% 1.72g	NA	g per day for Men 19-50 years
Sucrose	% 7.5g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	297% 113g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.3% 7.9mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	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	41% 163μg	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	32.3% 29mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.8% 18mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	554% 5mg	0.9mg per day for Men 19-50 years
Fluoride	1.66% 66.2μg	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	24% 1.9mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	45.4% 318mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	28.4% 966mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	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	15.7% 1.72mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	9.2% 340g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs California Red Kidney Beans:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have more Vitamin A and 1.4 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.4 times more Vitamin B1, 3.2 times more Vitamin B2, 2.2 times more Vitamin B5, 2.4 times more Vitamin B6 and 10.9 times more Vitamin B9 than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 1 lb.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs California Red Kidney Beans:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 6.4 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 48.8 times more Calcium, 30.6 times more Copper, 22.3 times more Iron, 8.9 times more Magnesium, 8.1 times more Manganese, 5.8 times more Phosphorus, 7 times more Potassium, 4.6 times more Selenium and 6.7 times more Zinc than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .

Comparison of macro-nutrients per 1 pound:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 6.6 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.8 times more Energy, 7.6 times more Omega 3, 2.9 times more Carbohydrate, 11.9 times more Fiber and 8.1 times more Protein than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.