Comparing Nutrients in 300 calories Boiled Frozen sweet yellow Corn kernels VS Boiled California Red Kidney Beans

Weight per 300 calories

• Boiled Frozen sweet yellow Corn kernels: 370g
• Boiled California Red Kidney Beans: 242g

Boiled California Red Kidney Beans have 1.5 times more energy per unit of mass than Boiled Frozen sweet yellow Corn kernels, drained, which is average in comparison to other foods. Boiled Frozen sweet yellow Corn kernels having average energy density.

Discover which food has more nutrients per 300 calories - Boiled Frozen sweet yellow Corn kernels or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Frozen sweet yellow Corn kernels	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.56% 2.5g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	6.73% 1.14g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.5g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	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	2.35% 1.7g	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	% 1.78g	NA	g per day for Men 19-50 years
Sucrose	% 7.26g	NA	g per day for Men 19-50 years
Fiber	23.4% 8.9g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	17% 9.44g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen sweet yellow Corn kernels	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.86mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	19.4% 0.25mg	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	32.4% 130μg	44.8% 179μg	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	14.4% 13mg	3.23% 2.9mg	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	1.73% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen sweet yellow Corn kernels	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.1% 11mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	77.7% 0.7mg	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	21.8% 1.74mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	24.7% 104mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	33.5% 0.77mg	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	41.8% 293mg	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	25.4% 863mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.25% 3.7mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	7.7% 285g	4.38% 162g	3700g per day for Men 19-50 years

Boiled Frozen Sweet Yellow Corn Kernels VS Boiled California Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Frozen sweet yellow Corn kernels or Boiled California Red Kidney Beans?

Lets compare vitamin content per 300 calories of Boiled Frozen sweet yellow Corn kernels vs Boiled California Red Kidney Beans:

• 300 calories of Boiled Frozen sweet yellow Corn kernels have 1.5 times more Vitamin B2, 3.7 times more Vitamin B3, 1.5 times more Vitamin B6 and 4.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 2.8 times more Vitamin B1 and 1.4 times more Vitamin B9 than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Frozen sweet yellow Corn kernels vs Boiled California Red Kidney Beans:

• 300 calories of Boiled Frozen sweet yellow Corn kernels have 1.8 times more Water than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 14.4 times more Calcium, 3.9 times more Copper, 4.1 times more Iron and 1.3 times more Manganese than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels and Boiled California Red Kidney Beans contain similar levels of Magnesium, Phosphorus, Potassium and Zinc per 300 calories.
• 300 calories of Boiled Frozen sweet yellow Corn kernels lack sufficient amounts of Calcium
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Boiled California Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Frozen sweet yellow Corn kernels have 23.7 times more Omega 6 and 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 2.5 times more Fiber and 2.3 times more Protein than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels and Boiled California Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 in 300 calories.