Comparing Nutrients in 300 calories California Red Kidney Beans VS Cornmeal, white, self-rising, bolted, plain, enriched

Weight per 300 calories

• California Red Kidney Beans: 91g
• Cornmeal, white, self-rising, bolted, plain, enriched: 89.8g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Cornmeal, white, self-rising, bolted, plain, enriched?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cornmeal, white, self-rising, bolted, plain, enriched	10%	9%	81%

Macro Nutrients

	California Red Kidney Beans	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	3.15% 3.05g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	2.64% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	7.94% 1.35g	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	48.6% 63g	130g per day for Men 19-50 years
Sugars	NA	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	59.6% 22.6g	16% 6g	38g per day for Men 19-50 years
Protein	39.6% 22g	13.3% 7.44g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cornmeal, white, self-rising, bolted, plain, enriched	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	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	29.7% 4.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	7.63% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	37.3% 0.49mg	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	52.3% 209μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Calcium	17.7% 177mg	32.4% 324mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	15% 0.13mg	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	64.7% 5.17mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	18.4% 77.2mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	NA	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	103% 722mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	6.74% 229mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	74.7% 1120mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	16.3% 1.8mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.31% 11.3g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cornmeal, White, Self-rising, Bolted, Plain, Enriched Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Cornmeal, white, self-rising, bolted, plain, enriched?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Cornmeal, white, self-rising, bolted, plain, enriched:

• 300 calories of California Red Kidney Beans have 1.9 times more Vitamin B5 and 1.7 times more Vitamin B9 than Cornmeal, white, self-rising, bolted, plain, enriched.
• While 300 kcal of Cornmeal, white, self-rising, bolted, plain, enriched contain 1.8 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cornmeal, white, self-rising, bolted, plain, enriched provide similar amounts of Vitamin B1 per 300 calories.
• Both Raw California Red Kidney Beans as well as Cornmeal, white, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Cornmeal, white, self-rising, bolted, plain, enriched:

• 300 calories of California Red Kidney Beans have 7.4 times more Copper, 1.6 times more Iron, 1.9 times more Magnesium, 5.9 times more Potassium and 1.3 times more Zinc than Cornmeal, white, self-rising, bolted, plain, enriched.
• While 300 kcal of Cornmeal, white, self-rising, bolted, plain, enriched contain 1.8 times more Calcium, 2 times more Phosphorus and 112 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 3.8 times more Fiber and 3 times more Protein than Cornmeal, white, self-rising, bolted, plain, enriched.
• While 300 kcal of Cornmeal, white, self-rising, bolted, plain, enriched contain 27.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cornmeal, white, self-rising, bolted, plain, enriched 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 Cornmeal, white, self-rising, bolted, plain, enriched provide inadequate amounts of Omega 3 in 300 calories.