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

Weight per 300 calories

• Cornmeal, white, self-rising, degermed, enriched: 84.5g
• 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 - Cornmeal, white, self-rising, degermed, enriched or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cornmeal, white, self-rising, degermed, enriched	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	3.57% 0.61g	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	48.6% 63.2g	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	15.8% 6g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, degermed, enriched	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.7% 0.57mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	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	49.2% 197μg	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

	Cornmeal, white, self-rising, degermed, enriched	Red Kidney Beans	Recommended Dietary Allowance
Calcium	29.6% 296mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	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	50% 4mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	9.86% 41.4mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	NA	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	75.2% 526mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	4.23% 144mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	NA	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	76% 1139mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	7.7% 0.85mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	0.23% 8.6g	0.28% 10.5g	3700g per day for Men 19-50 years

Cornmeal, White, Self-rising, Degermed, Enriched VS Red Kidney Beans Nutrients Per 300 Kcal

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

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

• 300 calories of Cornmeal, white, self-rising, degermed, enriched have 1.7 times more Vitamin B2 and 2.1 times more Vitamin B3 than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 1.8 times more Vitamin B9 than Cornmeal, white, self-rising, degermed, enriched.
• Both Cornmeal, white, self-rising, degermed, enriched and Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B6 per 300 calories.
• Both Cornmeal, white, self-rising, degermed, enriched 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 Cornmeal, white, self-rising, degermed, enriched vs Red Kidney Beans:

• 300 calories of Cornmeal, white, self-rising, degermed, enriched have 4 times more Calcium, 1.5 times more Phosphorus and 106.6 times more Sodium than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 5.7 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 8.4 times more Potassium and 2.9 times more Zinc than Cornmeal, white, self-rising, degermed, enriched.
• 300 calories of Cornmeal, white, self-rising, degermed, enriched lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Red Kidney Beans contain 18.9 times more Omega 3, 2.3 times more Fiber and 2.8 times more Protein than Cornmeal, white, self-rising, degermed, enriched.
• Both Cornmeal, white, self-rising, degermed, enriched and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cornmeal, white, self-rising, degermed, enriched provide inadequate amounts of Omega 3
• Both Cornmeal, white, self-rising, degermed, enriched as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.