Comparing Nutrients in 500 calories Red Kidney Beans VS Enriched yellow Corn flour masa

Weight per 500 calories

• Red Kidney Beans: 148g
• Enriched yellow Corn flour masa: 138g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Enriched yellow Corn flour masa?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Enriched yellow Corn flour masa	9%	9%	82%

Macro Nutrients

	Red Kidney Beans	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	5.24% 5.1g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	4.48% 0.072g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	81% 105g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	59.3% 22.6g	23% 8.8g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.7% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	169% 2.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	85.3% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	85.5% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	5.3% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	50.3% 0.65mg	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	146% 585μg	55.8% 223μg	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	7.4% 6.68mg	0% 0mg	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	2.08% 0.31mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Calcium	12.3% 123mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	124% 9.93mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	30.5% 128mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	22.5% 0.52mg	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	86% 602mg	45.5% 318mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.46% 6.9mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	22.5% 2.48mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.36% 13.5g	3700g per day for Men 19-50 years

Red Kidney Beans VS Enriched Yellow Corn Flour Masa Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Enriched yellow Corn flour masa?

Lets compare vitamin content per 500 calories of Red Kidney Beans vs Enriched yellow Corn flour masa:

• 500 calories of Red Kidney Beans have 4.4 times more Vitamin B5 and 2.6 times more Vitamin B9 than Enriched yellow Corn flour masa.
• While 500 kcal of Enriched yellow Corn flour masa contain 2.3 times more Vitamin B1, 3.5 times more Vitamin B2 and 4.4 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Enriched yellow Corn flour masa provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Enriched yellow Corn flour masa have insufficient amounts of Vitamin B5
• Both Raw Red Kidney Beans as well as Enriched yellow Corn flour masa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Enriched yellow Corn flour masa:

• 500 calories of Red Kidney Beans have 3.6 times more Copper, 1.6 times more Magnesium, 3.2 times more Manganese, 1.9 times more Phosphorus, 5.6 times more Potassium and 1.7 times more Zinc than Enriched yellow Corn flour masa.
• While 500 kcal of Enriched yellow Corn flour masa contain 1.5 times more Calcium and 3 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Enriched yellow Corn flour masa contain similar levels of Iron per 500 calories.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 7.4 times more Omega 3, 2.6 times more Fiber and 2.9 times more Protein than Enriched yellow Corn flour masa.
• While 500 kcal of Enriched yellow Corn flour masa contain 6.8 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Enriched yellow Corn flour masa offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6
• 500 calories of Enriched yellow Corn flour masa provide inadequate amounts of Omega 3