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

Weight per 500 calories

• Canned Corn, Sweet, White, Whole Kernel, Drained Solids: 746g
• Canned Red Kidney Beans with Liquids: 617g

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

Discover which food has more nutrients per 500 calories - Canned Corn, Sweet, White, Whole Kernel, Drained Solids or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	8.4% 0.13g	19.7% 0.31g	1.6g per day for Men 19-50 years
Omega 6	21.2% 3.6g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.3% 107g	70.4% 92g	130g per day for Men 19-50 years
Sugars	45.7% 33g	15.8% 11.4g	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	1.85% 1.34g	0% 0g	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	% 2.1g	% 0g	g per day for Men 19-50 years
Sucrose	% 29g	% 11.4g	g per day for Men 19-50 years
Fiber	39.3% 15g	70% 26.5g	38g per day for Men 19-50 years
Protein	30.5% 17g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.3% 0.29mg	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.2% 0.28mg	38% 0.49mg	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	72.8% 291μg	35.5% 142μg	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	15% 13.4mg	5.5% 4.94mg	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	4.48% 0.67mg	0.82% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	2.24% 22.4mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	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	25% 2mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	78% 1.8mg	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	49% 343mg	93% 654mg	700mg per day for Men 19-50 years
Potassium	29% 985mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	9.5% 5.22μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	102% 1530mg	105% 1580mg	1500mg per day for Men 19-50 years
Zinc	21.7% 2.4mg	34.8% 3.83mg	11mg per day for Men 19-50 years
Water	16.4% 608g	13% 481g	3700g per day for Men 19-50 years

Canned Corn, Sweet, White, Whole Kernel, Drained Solids VS Canned Red Kidney Beans With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Corn, Sweet, White, Whole Kernel, Drained Solids or Canned Red Kidney Beans with Liquids?

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

• 500 calories of Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 1.6 times more Vitamin B2, 2.5 times more Vitamin B3, 1.9 times more Vitamin B5, 2 times more Vitamin B9 and 2.7 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 2.2 times more Vitamin B1, 1.8 times more Vitamin B6 and more Vitamin K than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• 500 calories of Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Vitamin K
• 500 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

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

• 500 calories of Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 1.3 times more Water than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 8 times more Calcium, 3.7 times more Copper, 3.8 times more Iron, 1.9 times more Magnesium, 3.6 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium, 1.3 times more Selenium and 1.6 times more Zinc than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Canned Red Kidney Beans with Liquids contain similar levels of Sodium per 500 calories.
• 500 calories of Canned Corn, Sweet, White, Whole Kernel, Drained Solids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 7 times more Omega 6 and 2.9 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 2.3 times more Omega 3, 1.8 times more Fiber and 1.9 times more Protein than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Corn, Sweet, White, Whole Kernel, Drained Solids provide inadequate amounts of Omega 3
• 500 calories of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6