Comparing Nutrients in 500 calories Boiled Kidney Beans VS Canned Corn, Sweet, White, Whole Kernel, Drained Solids

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Canned Corn, Sweet, White, Whole Kernel, Drained Solids: 746g

Boiled Kidney Beans have 1.9 times more energy per 100g than Canned Corn, Sweet, White, Whole Kernel, Drained Solids. It has average energy density when compared to other foods. Canned Corn, Sweet, White, Whole Kernel, Drained Solids having low energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Canned Corn, Sweet, White, Whole Kernel, Drained Solids?

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	9.4% 9.1g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	5.7% 1.83g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	21.2% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	82.3% 107g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	45.7% 33g	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	1.85% 1.34g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	NA	% 29g	g per day for Men 19-50 years
Fiber	66.3% 25g	39.3% 15g	38g per day for Men 19-50 years
Protein	61% 34g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	21.2% 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	128% 512μg	72.8% 291μg	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	5.25% 4.72mg	15% 13.4mg	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	0.79% 0.12mg	4.48% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Calcium	13.8% 138mg	2.24% 22.4mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	27.4% 0.25mg	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	109% 8.74mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	21.7% 0.5mg	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	77.6% 543mg	49% 343mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	29% 985mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	9.5% 5.22μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	102% 1530mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	21.7% 2.4mg	11mg per day for Men 19-50 years
Water	7.12% 264g	16.4% 608g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Canned Corn, Sweet, White, Whole Kernel, Drained Solids:

• Boiled All Types Kidney Beans have 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, White, Whole Kernel, Drained Solids.
• While Canned Corn, Sweet, White, Whole Kernel, Drained Solids contain 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.
• Both Boiled All Types Kidney Beans as well as Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Canned Corn, Sweet, White, Whole Kernel, Drained Solids:

• Boiled All Types Kidney Beans have 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, White, Whole Kernel, Drained Solids.
• While Canned Corn, Sweet, White, Whole Kernel, Drained Solids contain 388.6 times more Sodium and 2.3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Corn, Sweet, White, Whole Kernel, Drained Solids have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 5 times more Omega 3, 1.7 times more Fiber and 2 times more Protein than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While Canned Corn, Sweet, White, Whole Kernel, Drained Solids contain 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.
• Both Boiled All Types Kidney Beans and Canned Corn, Sweet, White, Whole Kernel, Drained Solids have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.