Comparing Nutrients in 500 calories Frozen sweet white Corn kernels VS California Red Kidney Beans

Weight per 500 calories

• Frozen sweet white Corn kernels: 568g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 3.8 times more energy per unit of mass than Frozen sweet white Corn kernels, which is high in comparison to other foods. Frozen sweet white Corn kernels having average energy density.

Which food has more nutrients per 500 calories - Frozen sweet white Corn kernels or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Frozen sweet white Corn kernels	12%	7%	81%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen sweet white Corn kernels	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.38g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	3.27% 1.05g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	4.97% 0.08g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	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	91% 118g	69.7% 91g	130g per day for Men 19-50 years
Sugars	71.2% 51.6g	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	1.57% 1.14g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 48.3g	NA	g per day for Men 19-50 years
Fiber	43.4% 16.5g	99% 37.7g	38g per day for Men 19-50 years
Protein	30.6% 17g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Frozen sweet white Corn kernels	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	39.3% 0.47mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.6% 0.4mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.3% 9.8mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.8% 1mg	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	51% 205μg	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	39.8% 35.8mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.42% 1.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen sweet white Corn kernels	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	185% 1.67mg	0.9mg per day for Men 19-50 years
Fluoride	2.07% 83μg	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	29% 2.33mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	24.4% 102mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	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	57% 398mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	7.23% 3.98μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	1.14% 17mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	11.5% 426g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen sweet white Corn kernels vs California Red Kidney Beans:

• Frozen sweet white Corn kernels have 3.1 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 5.3 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Vitamin B1 and 2.9 times more Vitamin B9 than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 500 kcal.
• Both Frozen sweet white Corn kernels as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen sweet white Corn kernels vs California Red Kidney Beans:

• Frozen sweet white Corn kernels have 23.9 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 13 times more Calcium, 8.1 times more Copper, 6.1 times more Iron, 2.4 times more Magnesium, 2.1 times more Manganese, 1.5 times more Phosphorus, 1.9 times more Potassium and 1.8 times more Zinc than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Raw California Red Kidney Beans have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen sweet white Corn kernels have 22.8 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Omega 3, 2.3 times more Fiber and 2.2 times more Protein than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Frozen sweet white Corn kernels as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.