Comparing Nutrients in 1 pound White Cornmeal VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
White Cornmeal	9%	9%	82%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	White Cornmeal	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	56.6% 1642kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	16.8% 16.3g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	7.16% 2.3g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	42.4% 7.2g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 349g	76.2% 99g	130g per day for Men 19-50 years
Sugars	4% 2.9g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	87% 33g	111% 42g	38g per day for Men 19-50 years
Protein	65.8% 37g	77% 43g	56g per day for Men 19-50 years

Vitamins

	White Cornmeal	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.6% 1.93mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	36.3% 0.47mg	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	28.3% 113μg	84% 336μg	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	12.7% 1.9mg	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

	White Cornmeal	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	132% 1.2mg	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	196% 15.6mg	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	50.3% 1.16mg	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	156% 1093mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	50.4% 1715mg	3400mg per day for Men 19-50 years
Selenium	128% 70.3μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	75% 8.26mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	1.26% 46.5g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: White Cornmeal VS Boiled Royal Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of White Cornmeal vs Boiled Royal Red Kidney Beans:

• 1 pound of White Cornmeal has 4.1 times more Vitamin B1, 3 times more Vitamin B2, 6.6 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.9 times more Vitamin B6 than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 3 times more Vitamin B9 than Whole-grain White Cornmeal.
• Both Whole-grain White Cornmeal as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for White Cornmeal vs Boiled Royal Red Kidney Beans:

• 1 pound of White Cornmeal has 1.2 times more Iron, 3 times more Magnesium, 2 times more Manganese, 1.7 times more Phosphorus, 12.9 times more Selenium, 7 times more Sodium and 2 times more Zinc than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 7.3 times more Calcium, 1.4 times more Copper and 1.3 times more Potassium than Whole-grain White Cornmeal.
• 1 pound of White Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of White Cornmeal has 2.9 times more Energy, 21.1 times more Fat, 44.1 times more Omega 6 and 3.5 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 1.3 times more Fiber than Whole-grain White Cornmeal.
• Both White Cornmeal and Boiled Royal Red Kidney Beans offer comparable quantities of Omega 3 and Protein per one pound.
• 1 pound of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6