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

Weight per 300 calories

• Cornmeal, white, self-rising, degermed, enriched: 84.5g
• Royal Red Kidney Beans: 91g

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 Royal Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cornmeal, white, self-rising, degermed, enriched	Royal 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	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.19% 0.059g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	8.66% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.57% 0.61g	0.52% 0.088g	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	41% 53g	130g per day for Men 19-50 years
Sugars	NA	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	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	59.8% 22.7g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, degermed, enriched	Royal 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	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	12% 1.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	27.8% 0.36mg	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	89.6% 358μg	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	4.56% 4.1mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, white, self-rising, degermed, enriched	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	29.6% 296mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	101% 0.91mg	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	50% 4mg	99% 7.93mg	8mg per day for Men 19-50 years
Magnesium	9.86% 41.4mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	NA	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	75.2% 526mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	4.23% 144mg	36% 1227mg	3400mg per day for Men 19-50 years
Selenium	NA	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	76% 1139mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.7% 0.85mg	22% 2.43mg	11mg per day for Men 19-50 years
Water	0.23% 8.6g	0.29% 11g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cornmeal, white, self-rising, degermed, enriched have 1.6 times more Vitamin B1, 1.5 times more Vitamin B2 and 2 times more Vitamin B3 than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal 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 Royal Red Kidney Beans provide similar amounts of Vitamin B6 per 300 calories.
• Both Cornmeal, white, self-rising, degermed, enriched as well as Raw Royal 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 Royal Red Kidney Beans:

• 300 calories of Cornmeal, white, self-rising, degermed, enriched have 2.5 times more Calcium, 1.4 times more Phosphorus and 96.1 times more Sodium than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 8.3 times more Copper, 2 times more Iron, 3 times more Magnesium, 8.5 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 Royal Red Kidney Beans contain 8.2 times more Omega 3, 3.8 times more Fiber and 3.2 times more Protein than Cornmeal, white, self-rising, degermed, enriched.
• Both Cornmeal, white, self-rising, degermed, enriched and Royal 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 Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.