Comparing Nutrients in 300 calories Enriched yellow Corn flour masa VS Red Kidney Beans

Weight per 300 calories

• Enriched yellow Corn flour masa: 82.6g
• Red Kidney Beans: 89g

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

Discover which food has more nutrients per 300 calories - Enriched yellow Corn flour masa or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Enriched yellow Corn flour masa	9%	9%	82%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Enriched yellow Corn flour masa	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.05g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	8.13% 1.4g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	42% 54.6g	130g per day for Men 19-50 years
Sugars	NA	2.58% 1.87g	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	14% 5.3g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	12.5% 7g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Enriched yellow Corn flour masa	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1% 9.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.2mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.67mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.3% 8.2mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.17% 0.16mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	27% 0.35mg	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	33.5% 134μg	87.7% 351μg	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	4.45% 4mg	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	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched yellow Corn flour masa	Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.4% 114mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.049% 1.96μg	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	88% 7.02mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	18.3% 77mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	43% 0.99mg	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	27.3% 191mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	6.37% 217mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	15.8% 8.68μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.13mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	0.22% 8.1g	0.28% 10.5g	3700g per day for Men 19-50 years

Enriched Yellow Corn Flour Masa VS Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Enriched yellow Corn flour masa or Red Kidney Beans?

Lets compare vitamin content per 300 calories of Enriched yellow Corn flour masa vs Red Kidney Beans:

• 300 calories of Enriched yellow Corn flour masa have 2.3 times more Vitamin B1, 3.5 times more Vitamin B2 and 4.4 times more Vitamin B3 than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 4.4 times more Vitamin B5 and 2.6 times more Vitamin B9 than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Red Kidney Beans provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Enriched yellow Corn flour masa have insufficient amounts of Vitamin B5
• Both Enriched yellow Corn flour masa as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Enriched yellow Corn flour masa vs Red Kidney Beans:

• 300 calories of Enriched yellow Corn flour masa have 1.5 times more Calcium and 3 times more Selenium than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 3.6 times more Copper, 1.6 times more Magnesium, 3.2 times more Manganese, 1.9 times more Phosphorus, 5.6 times more Potassium and 1.7 times more Zinc than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Red Kidney Beans contain similar levels of Iron per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Enriched yellow Corn flour masa have 6.8 times more Omega 6 than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 7.4 times more Omega 3, 2.6 times more Fiber and 2.9 times more Protein than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Enriched yellow Corn flour masa provide inadequate amounts of Omega 3
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6