Comparing Nutrients in 300 calories California Red Kidney Beans VS White Sweet Corn

Weight per 300 calories

• California Red Kidney Beans: 91g
• White Sweet Corn: 349g

California Red Kidney Beans have 3.8 times more energy per 100g than White Sweet Corn. It has high energy density when compared to other foods. Raw White Sweet Corn having average energy density.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or White Sweet Corn?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
White Sweet Corn	13%	11%	76%

Macro Nutrients

	California Red Kidney Beans	White Sweet Corn	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	4.24% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	2% 0.63g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	51% 66.3g	130g per day for Men 19-50 years
Sugars	NA	15.5% 11.2g	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	59.6% 22.6g	24.8% 9.4g	38g per day for Men 19-50 years
Protein	39.6% 22g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	White Sweet Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	58% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	14.8% 0.19mg	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	89.5% 358μg	40% 160μg	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	4.55% 4.1mg	26.4% 23.7mg	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	NA	1.63% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.87% 1.05μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	White Sweet Corn	Recommended Dietary Allowance
Calcium	17.7% 177mg	0.7% 6.98mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	21% 0.19mg	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	106% 8.5mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	24.4% 0.56mg	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	52.6% 368mg	44.4% 310mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	27.7% 942mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	3.8% 2.1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.5% 52.3mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	7.16% 265g	3700g per day for Men 19-50 years

California Red Kidney Beans VS White Sweet Corn Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or White Sweet Corn?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs White Sweet Corn:

• 300 calories of California Red Kidney Beans have 1.9 times more Vitamin B6 and 2.2 times more Vitamin B9 than White Sweet Corn.
• While 300 kcal of Raw White Sweet Corn contain 1.5 times more Vitamin B1, 3.2 times more Vitamin B3, 3.7 times more Vitamin B5 and 5.8 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and White Sweet Corn provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Raw White Sweet Corn have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs White Sweet Corn:

• 300 calories of California Red Kidney Beans have 25.4 times more Calcium, 5.3 times more Copper, 4.7 times more Iron, 1.6 times more Manganese, 1.4 times more Potassium and 1.5 times more Zinc than White Sweet Corn.
• While 300 kcal of Raw White Sweet Corn contain 24.8 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and White Sweet Corn contain similar levels of Magnesium and Phosphorus per 300 calories.
• 300 calories of White Sweet Corn lack sufficient amounts of Calcium
• Both Raw California Red Kidney Beans as well as Raw White Sweet Corn lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 2.4 times more Fiber and 2 times more Protein than White Sweet Corn.
• While 300 kcal of Raw White Sweet Corn contain 38.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and White Sweet Corn offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Raw California Red Kidney Beans as well as Raw White Sweet Corn provide inadequate amounts of Omega 3 in 300 calories.