Comparing Nutrients in 500 calories Red Kidney Beans VS White Cornmeal

Weight per 500 calories

• Red Kidney Beans: 148g
• White Cornmeal: 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 White Cornmeal?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
White Cornmeal	9%	9%	82%

Macro Nutrients

	Red Kidney Beans	White Cornmeal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	2.18% 0.7g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	4.23% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	81.7% 106g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	1.2% 0.88g	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	26.5% 10g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	White Cornmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	31.4% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	32.3% 0.42mg	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	8.63% 34.5μg	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	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	0.35% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	White Cornmeal	Recommended Dietary Allowance
Calcium	12.3% 123mg	0.83% 8.3mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	29.6% 0.27mg	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	59.6% 4.77mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	41.8% 175mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	30% 0.69mg	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	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	11.7% 396mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.22% 48.3mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.38% 14g	3700g per day for Men 19-50 years

Red Kidney Beans VS White Cornmeal Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or White Cornmeal?

Lets compare vitamin content per 500 calories of Red Kidney Beans vs White Cornmeal:

• 500 calories of Red Kidney Beans have 1.7 times more Vitamin B1, 2 times more Vitamin B5, 1.4 times more Vitamin B6 and 16.9 times more Vitamin B9 than White Cornmeal.
• While 500 kcal of Whole-grain White Cornmeal contain 1.6 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and White Cornmeal provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of White Cornmeal have insufficient amounts of Vitamin B9
• Both Raw Red Kidney Beans as well as Whole-grain White Cornmeal 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 White Cornmeal:

• 500 calories of Red Kidney Beans have 14.9 times more Calcium, 3.9 times more Copper, 2.1 times more Iron, 2.4 times more Manganese, 1.8 times more Phosphorus, 5.1 times more Potassium and 1.6 times more Zinc than White Cornmeal.
• While 500 kcal of Whole-grain White Cornmeal contain 4.5 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and White Cornmeal contain similar levels of Magnesium per 500 calories.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of White Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 7.8 times more Omega 3, 2.2 times more Fiber and 3 times more Protein than White Cornmeal.
• While 500 kcal of Whole-grain White Cornmeal contain 6.5 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and White Cornmeal 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 White Cornmeal provide inadequate amounts of Omega 3