Comparing Nutrients in 300 calories Canned Corn, Sweet, Yellow, Rinsed With Tap Water VS Boiled Kidney Beans

Weight per 300 calories

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water: 469g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 2 times more energy per unit of mass than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids, which is average in comparison to other foods. Canned Corn, Sweet, Yellow, Rinsed With Tap Water having low energy density.

Which food has more nutrients per 300 calories - Canned Corn, Sweet, Yellow, Rinsed With Tap Water or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	5.86% 0.094g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	41.4% 54g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	1.04% 0.76g	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	1.1% 0.8g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	21% 7.97g	39.8% 15g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.86% 0.07mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.66mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	22% 0.28mg	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	34% 136μg	76.8% 307μg	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	8.85% 7.97mg	3.15% 2.83mg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	0.94% 9.38mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	56.7% 0.51mg	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	13% 1.03mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	44% 1mg	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	27.5% 192mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	NA	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	51% 764mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	10.5% 388g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Boiled Kidney Beans:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 2.7 times more Vitamin B3 and 2.8 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.4 times more Vitamin B1, 1.9 times more Vitamin B2 and 2.3 times more Vitamin B9 than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Boiled Kidney Beans:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 323.5 times more Sodium and 2.5 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 8.8 times more Calcium, 3.5 times more Copper, 5.1 times more Iron, 1.9 times more Magnesium, 3.9 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium and 1.8 times more Zinc than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.

Comparison of macro-nutrients per 300 calories:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 5.7 times more Fat, 6 times more Saturated Fat, 12.2 times more Omega 6 and 25.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.3 times more Omega 3, 1.9 times more Fiber and 2 times more Protein than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.