Discover which food has more nutrients per 500 calories - Red Kidney Beans or Corn?
Lets compare vitamin content per 500 calories of Red Kidney Beans vs Corn:
500 calories of Red Kidney Beans have 1.7 times more Vitamin B1, 2 times more Vitamin B5 and 22.5 times more Vitamin B9 than Corn.
While 500 kcal of Yellow Corn Grain contain 1.6 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Red Kidney Beans.
Both Red Kidney Beans and Corn provide similar amounts of Vitamin B2 per 500 calories.
500 calories of Corn have insufficient amounts of Vitamin B9
Both Raw Red Kidney Beans as well as Yellow Corn Grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.
Comparing minerals per 500 calories for Red Kidney Beans vs Corn:
500 calories of Red Kidney Beans have 12.8 times more Calcium, 2.4 times more Copper, 2.7 times more Iron, 2.5 times more Manganese, 2.1 times more Phosphorus, 5.1 times more Potassium and 1.4 times more Zinc than Corn.
While 500 kcal of Yellow Corn Grain contain 4.5 times more Selenium than Raw Red Kidney Beans.
Both Red Kidney Beans and Corn contain similar levels of Magnesium per 500 calories.
500 calories of Red Kidney Beans lack sufficient amounts of Selenium
500 calories of Corn lack sufficient amounts of Calcium
Comparison of macro-nutrients per 500 calories:
500 calories of Red Kidney Beans have 6 times more Omega 3, 2.3 times more Fiber and 2.6 times more Protein than Corn.
While 500 kcal of Yellow Corn Grain contain 8.5 times more Omega 6 than Raw Red Kidney Beans.
Both Red Kidney Beans and Corn 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 Corn provide inadequate amounts of Omega 3