Comparing Nutrients in 300 calories Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids VS Boiled Kidney Beans

Weight per 300 calories

• Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids: 448g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 1.9 times more energy per unit of mass than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids, which is average in comparison to other foods. Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids having low energy density.

Which food has more nutrients per 300 calories - Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	12%	14%	74%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.63% 5.46g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	3.43% 1.1g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	5.04% 0.081g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	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	49.4% 64.2g	41.4% 54g	130g per day for Men 19-50 years
Sugars	27.4% 20g	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% 0.81g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 17.5g	NA	g per day for Men 19-50 years
Fiber	23.6% 8.96g	39.8% 15g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1% 8.96μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.94mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	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	43.7% 175μg	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	8.96% 8.06mg	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	2.7% 0.4mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	16.4% 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	15% 1.2mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	14% 58.2mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	29.4% 206mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	61% 918mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	9.85% 365g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids vs Boiled Kidney Beans:

• Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have 2.9 times more Vitamin B2, 3.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.8 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Vitamin B1, 1.7 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin K than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids vs Boiled Kidney Beans:

• Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have 388.6 times more Sodium and 2.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.2 times more Calcium, 3.5 times more Copper, 4.3 times more Iron, 1.7 times more Magnesium, 3.4 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium and 1.6 times more Zinc than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids and Boiled All Types Kidney Beans have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have 4.6 times more Fat, 6.4 times more Saturated Fat, 8.5 times more Omega 6 and 26.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5 times more Omega 3, 1.7 times more Fiber and 2 times more Protein than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.