Comparing Nutrients in 1 pound Microwaved Yellow Corn, Whole Kernel, Frozen VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.7% 513kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	6.64% 6.44g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	21% 15.2g	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	1.63% 1.18g	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	% 1.95g	% 0g	g per day for Men 19-50 years
Sucrose	% 12g	% 8.4g	g per day for Men 19-50 years
Fiber	31% 11.8g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.8% 2.9mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	26% 0.34mg	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	43% 172μg	41% 163μg	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	NA	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.02% 0.45mg	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

	Microwaved Yellow Corn, Whole Kernel, Frozen	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.24mg	68% 0.61mg	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	22% 1.77mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.59mg	33% 0.76mg	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	61.6% 431mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	37% 1252mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	NA	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	8.4% 310g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen vs Canned Kidney Beans:

• Microwaved Yellow Corn, Whole Kernel, Frozen has 5 times more Vitamin B3, 4.6 times more Vitamin B5 and 1.6 times more Vitamin B6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Vitamin B1 and 10.3 times more Vitamin K than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Canned All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B9 per 1 lb.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Microwaved Yellow Corn, Whole Kernel, Frozen vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 6.8 times more Calcium, 2.5 times more Copper, 3 times more Iron, 1.3 times more Manganese and 74 times more Sodium than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Canned All Types Kidney Beans have similar amounts of Magnesium, Phosphorus, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Microwaved Yellow Corn, Whole Kernel, Frozen has 1.3 times more Energy, 2.4 times more Fat, 4.2 times more Omega 6, 1.8 times more Carbohydrate and 1.8 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.9 times more Omega 3, 1.7 times more Fiber and 1.4 times more Protein than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.