Comparing Nutrients in 500 calories Boiled Yellow Sweet Corn VS Boiled Kidney Beans

Weight per 500 calories

• Boiled Yellow Sweet Corn: 521g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 1.3 times more energy per unit of mass than Boiled and Drained Yellow Sweet Corn, which is average in comparison to other foods. Boiled Yellow Sweet Corn having average energy density.

Which food has more nutrients per 500 calories - Boiled Yellow Sweet Corn or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn	12%	12%	76%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Yellow Sweet Corn	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	5.86% 0.094g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	18% 3.05g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	69% 89.8g	130g per day for Men 19-50 years
Sugars	32.6% 23.6g	1.74% 1.26g	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	5.68% 4.1g	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	% 4.38g	NA	g per day for Men 19-50 years
Sucrose	% 14.3g	NA	g per day for Men 19-50 years
Fiber	33% 12.5g	66.3% 25g	38g per day for Men 19-50 years
Protein	31.7% 17.8g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.52% 67.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.8% 8.77mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.5% 4.13mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.7% 0.72mg	36.3% 0.47mg	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	30% 120μg	128% 512μg	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	32% 28.6mg	5.25% 4.72mg	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	3.13% 0.47mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.74% 2.1μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	94% 0.85mg	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	29.3% 2.34mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	73.6% 1.7mg	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	57.3% 401mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	33.4% 1135mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.04μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.2mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.23mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	10.3% 382g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Yellow Sweet Corn vs Boiled Kidney Beans:

• Boiled and Drained Yellow Sweet Corn has more Vitamin A, 1.3 times more Vitamin B2, 3.9 times more Vitamin B3, 4.8 times more Vitamin B5, 1.5 times more Vitamin B6 and 6.1 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B1, 4.3 times more Vitamin B9 and 15.9 times more Vitamin K than Boiled and Drained Yellow Sweet Corn.
• Both Boiled and Drained Yellow Sweet Corn as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Boiled Yellow Sweet Corn vs Boiled Kidney Beans:

• Boiled and Drained Yellow Sweet Corn has 1.5 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 8.8 times more Calcium, 3.3 times more Copper, 3.7 times more Iron, 1.9 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium and 4.2 times more Selenium than Boiled and Drained Yellow Sweet Corn.
• Both Boiled and Drained Yellow Sweet Corn and Boiled All Types Kidney Beans have similar amounts of Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Yellow Sweet Corn has 4 times more Fat, 7.2 times more Omega 6, 1.2 times more Carbohydrate and 18.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.1 times more Omega 3, 2 times more Fiber and 1.9 times more Protein than Boiled and Drained Yellow Sweet Corn.
• Both Boiled and Drained Yellow Sweet Corn and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Yellow Sweet Corn as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.