Comparing Nutrients in 1 pound Corn, sweet, yellow, frozen, kernels on cob, unprepared VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels on cob, unprepared	11%	6%	83%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	15.3% 445kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	3.65% 3.54g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	9.5% 1.6g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	23.6% 17g	11.6% 8.4g	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	3.5% 2.54g	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	% 2.68g	% 0g	g per day for Men 19-50 years
Sucrose	% 11g	% 8.4g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	26.6% 15g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.7% 7.62mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.5% 0.81mg	28% 0.36mg	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	45.4% 181μg	26% 104μg	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	36.3% 32.7mg	4.03% 3.63mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	1.8% 18mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	74% 0.67mg	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	38.6% 3.1mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	57.4% 1.3mg	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	56.4% 395mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	8.8% 326g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn, sweet, yellow, frozen, kernels on cob, unprepared VS Canned Red Kidney Beans with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Corn, sweet, yellow, frozen, kernels on cob, unprepared versus 1 lb of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Corn, sweet, yellow, frozen, kernels on cob, unprepared vs Canned Red Kidney Beans with Liquids:

• 1 pound of Corn, sweet, yellow, frozen, kernels on cob, unprepared has 1.3 times more Vitamin B2, 3.4 times more Vitamin B3, 2.3 times more Vitamin B5, 2.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 9 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 10.3 times more Vitamin K than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Corn, sweet, yellow, frozen, kernels on cob, unprepared have insufficient amounts of Vitamin K
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared as well as Canned Red Kidney Beans Solids and Liquids 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 on cob, unprepared vs Canned Red Kidney Beans with Liquids:

• 1 lb of Canned Red Kidney Beans Solids and Liquids contains 7.3 times more Calcium, 2.9 times more Copper, 1.8 times more Iron, 1.8 times more Manganese, 1.4 times more Selenium and 51.2 times more Sodium than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Canned Red Kidney Beans with Liquids contain similar levels of Magnesium, Phosphorus, Potassium and Zinc per one pound.
• 1 pound of Corn, sweet, yellow, frozen, kernels on cob, unprepared lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Corn, sweet, yellow, frozen, kernels on cob, unprepared has 1.2 times more Energy, 4.3 times more Omega 6, 1.6 times more Carbohydrate and 2 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 4.6 times more Omega 3, 1.5 times more Fiber and 1.6 times more Protein than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• 1 pound of Corn, sweet, yellow, frozen, kernels on cob, unprepared provide inadequate amounts of Omega 3
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6