Comparing Nutrients in 500 calories Boiled White Sweet Corn with Salt VS California Red Kidney Beans

Weight per 500 calories

• Boiled White Sweet Corn with Salt: 516g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 3.4 times more energy per unit of mass than Boiled and Drained White Sweet Corn with Salt, which is high in comparison to other foods. Boiled White Sweet Corn with Salt having average energy density.

Discover which food has more nutrients per 500 calories - Boiled White Sweet Corn with Salt or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Sweet Corn with Salt	12%	11%	77%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled White Sweet Corn with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.27g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	3.17% 1g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	5.8% 0.093g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	69.7% 91g	130g per day for Men 19-50 years
Sugars	55% 40g	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	7.25% 5.26g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 31g	NA	g per day for Men 19-50 years
Fiber	36.6% 14g	99% 37.7g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled White Sweet Corn with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.7% 0.46mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.7% 8.6mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.2% 3.86mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.4% 0.65mg	46.3% 0.6mg	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	25.8% 103μg	149% 597μg	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	35.5% 32mg	7.58% 6.8mg	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	3.1% 0.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.7% 2.06μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Sweet Corn with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	185% 1.67mg	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	35.4% 2.84mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	66% 1.5mg	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	67.7% 474mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	38.2% 1299mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	7.5% 4.12μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	87% 1304mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.8mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	10% 375g	0.48% 18g	3700g per day for Men 19-50 years

Boiled White Sweet Corn With Salt VS California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled White Sweet Corn with Salt or California Red Kidney Beans?

Lets compare vitamin content per 500 calories of Boiled White Sweet Corn with Salt vs California Red Kidney Beans:

• 500 calories of Boiled White Sweet Corn with Salt have 2.8 times more Vitamin B3, 3.3 times more Vitamin B5 and 4.7 times more Vitamin C than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 1.7 times more Vitamin B1 and 5.8 times more Vitamin B9 than Boiled and Drained White Sweet Corn with Salt.
• Both Boiled White Sweet Corn with Salt and California Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B6 per 500 calories.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled and Drained White Sweet Corn with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled White Sweet Corn with Salt vs California Red Kidney Beans:

• 500 calories of Boiled White Sweet Corn with Salt have 78.2 times more Sodium and 21.1 times more Water than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 28.7 times more Calcium, 5.7 times more Copper, 5 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Potassium and 1.4 times more Zinc than Boiled and Drained White Sweet Corn with Salt.
• 500 calories of Boiled White Sweet Corn with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained White Sweet Corn with Salt as well as Raw California Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled White Sweet Corn with Salt have 36.9 times more Omega 6 and 1.2 times more Carbohydrate than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 2.7 times more Fiber and 2.1 times more Protein than Boiled and Drained White Sweet Corn with Salt.
• Both Boiled White Sweet Corn with Salt and California Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Boiled and Drained White Sweet Corn with Salt as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 3 in 500 calories.