Comparing Nutrients in 1 pound White Degermed Cornmeal VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
White Degermed Cornmeal	8%	4%	88%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	White Degermed Cornmeal	Canned Kidney Beans	Recommended Dietary Allowance
Energy	58% 1678kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	21.6% 3.67g	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	277% 360g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	10% 7.3g	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	1.06% 0.77g	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	% 2.54g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.1g	% 8.4g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	57.6% 32.3g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	White Degermed Cornmeal	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	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	28.3% 4.54mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.5% 0.83mg	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	34% 136μg	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	0% 0mg	6.05% 5.44mg	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	3.63% 0.54mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Degermed Cornmeal	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	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	62.4% 5mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	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	64% 449mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	86.6% 47.6μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	1.37% 50.7g	9.57% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: White Degermed Cornmeal VS Canned Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of White Degermed Cornmeal versus 1 lb of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of White Degermed Cornmeal vs Canned Kidney Beans:

• 1 pound of White Degermed Cornmeal has 1.2 times more Vitamin B1, 2.4 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.5 times more Vitamin B6 than Canned Kidney Beans.
• While 1 lb of Canned All Types Kidney Beans contains more Vitamin K than White Unenriched Degermed Cornmeal.
• Both White Degermed Cornmeal and Canned Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of White Degermed Cornmeal have insufficient amounts of Vitamin K
• Both White Unenriched Degermed Cornmeal as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for White Degermed Cornmeal vs Canned Kidney Beans:

• 1 pound of White Degermed Cornmeal has 11.7 times more Selenium and 1.4 times more Zinc than Canned Kidney Beans.
• While 1 lb of Canned All Types Kidney Beans contains 11.3 times more Calcium, 1.8 times more Copper, 1.7 times more Potassium, 42.3 times more Sodium and 7 times more Water than White Unenriched Degermed Cornmeal.
• Both White Degermed Cornmeal and Canned Kidney Beans contain similar levels of Iron, Magnesium, Manganese and Phosphorus per one pound.
• 1 pound of White Degermed Cornmeal lack sufficient amounts of Calcium
• 1 pound of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of White Degermed Cornmeal has 4.4 times more Energy, 7.6 times more Omega 6, 5.5 times more Carbohydrate and 1.4 times more Protein than Canned Kidney Beans.
• While 1 lb of Canned All Types Kidney Beans contains 4.1 times more Omega 3 than White Unenriched Degermed Cornmeal.
• Both White Degermed Cornmeal and Canned Kidney Beans offer comparable quantities of Sugars and Fiber per one pound.
• 1 pound of White Degermed Cornmeal provide inadequate amounts of Omega 3
• 1 pound of Canned Kidney Beans provide inadequate amounts of Omega 6