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

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Navy Beans	26%	4%	70%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Navy Beans	Recommended Dietary Allowance
Energy	13.8% 399kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	3.65% 3.54g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	153% 2.44g	1.6g per day for Men 19-50 years
Omega 6	9.47% 1.6g	8.94% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	212% 276g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	24.3% 17.6g	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	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	% 1.72g	% 0.95g	g per day for Men 19-50 years
Sucrose	% 7.5g	% 15g	g per day for Men 19-50 years
Fiber	25% 9.53g	183% 69.4g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	181% 101g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Navy 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	293% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	57.2% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.3% 7.9mg	62% 9.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	67.5% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	149% 1.94mg	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	413% 1651μg	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	NA	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Navy Beans	Recommended Dietary Allowance
Calcium	1.8% 18mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	420% 3.8mg	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	311% 25mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	189% 794mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	280% 6.43mg	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	264% 1846mg	700mg per day for Men 19-50 years
Potassium	28.4% 966mg	158% 5375mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	9.2% 340g	1.5% 55g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Navy Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared versus 1 lb of Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 lb of Raw Navy Beans contains 9.3 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 2.5 times more Vitamin B6, 10.1 times more Vitamin B9 and 8.3 times more Vitamin K than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• 1 pound of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin K
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared has 6.2 times more Water than Navy Beans.
• While 1 lb of Raw Navy Beans contains 36.8 times more Calcium, 23.2 times more Copper, 13.1 times more Iron, 9.7 times more Magnesium, 11.5 times more Manganese, 5.8 times more Phosphorus, 5.6 times more Potassium, 15.7 times more Selenium and 9.6 times more Zinc than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• 1 pound of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Navy Beans contains 3.8 times more Energy, 48.9 times more Omega 3, 2.9 times more Carbohydrate, 1.6 times more Sugars, 7.3 times more Fiber and 7.4 times more Protein than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• 1 pound of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide inadequate amounts of Omega 3
• 1 pound of Navy Beans provide inadequate amounts of Omega 6