Comparing Nutrients in 1 pound Cornmeal VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cornmeal	9%	9%	82%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cornmeal	Canned Kidney Beans	Recommended Dietary Allowance
Energy	56.6% 1642kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	16.8% 16.3g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	7.16% 2.3g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	42.4% 7.2g	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	268% 349g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	4% 2.9g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	87% 33g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	65.8% 37g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cornmeal	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.6% 1.93mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	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	28.3% 113μg	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	12.7% 1.9mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	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	196% 15.6mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	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	156% 1093mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	128% 70.3μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	75% 8.26mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	1.26% 46.5g	9.57% 354g	3700g per day for Men 19-50 years

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

• Whole-grain Yellow Cornmeal has 3.3 times more Vitamin B1, 3.9 times more Vitamin B2, 8.8 times more Vitamin B3, 3.1 times more Vitamin B5, 4.1 times more Vitamin B6 and 21 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Vitamin B9, more Vitamin C and 13.7 times more Vitamin K than Whole-grain Yellow Cornmeal.
• Both Whole-grain Yellow Cornmeal as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Whole-grain Yellow Cornmeal has 1.4 times more Copper, 2.9 times more Iron, 4.7 times more Magnesium, 3 times more Manganese, 2.7 times more Phosphorus, 1.2 times more Potassium, 17.2 times more Selenium and 4 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.7 times more Calcium, 8.5 times more Sodium and 7.6 times more Water than Whole-grain Yellow Cornmeal.

Comparison of macro-nutrients per 1 pound:

• Whole-grain Yellow Cornmeal has 4.3 times more Energy, 6 times more Fat, 3.6 times more Saturated Fat, 15 times more Omega 6, 5.3 times more Carbohydrate, 1.7 times more Fiber and 1.6 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.7 times more Omega 3 and 2.9 times more Sugars than Whole-grain Yellow Cornmeal.
• Both Whole-grain Yellow Cornmeal as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.