Comparing Nutrients in 500 calories Boiled Frozen sweet yellow Corn kernels VS Boiled Kidney Beans

Weight per 500 calories

• Boiled Frozen sweet yellow Corn kernels: 617g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 1.6 times more energy per unit of mass than Boiled Frozen sweet yellow Corn kernels, drained, which is average in comparison to other foods. Boiled Frozen sweet yellow Corn kernels having average energy density.

Which food has more nutrients per 500 calories - Boiled Frozen sweet yellow Corn kernels or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Frozen sweet yellow Corn kernels	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.14g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	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	92% 119g	69% 89.8g	130g per day for Men 19-50 years
Sugars	26% 19g	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	3.9% 2.84g	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	% 2.96g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	39% 15g	66.3% 25g	38g per day for Men 19-50 years
Protein	28% 15.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen sweet yellow Corn kernels	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	6.86% 61.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	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	54% 216μg	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	24% 21.6mg	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	2.9% 0.43mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.85μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen sweet yellow Corn kernels	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	1.85% 18.5mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	36.3% 2.9mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	41.6% 0.96mg	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	69.7% 488mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	42.3% 1438mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	7.86% 4.32μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.17mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	13% 475g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Frozen sweet yellow Corn kernels vs Boiled Kidney Beans:

• Boiled Frozen sweet yellow Corn kernels, drained have more Vitamin A, 1.7 times more Vitamin B2, 3.6 times more Vitamin B3, 1.3 times more Vitamin B6 and 4.6 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.4 times more Vitamin B1, 2.4 times more Vitamin B9 and 17.9 times more Vitamin K than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels, drained and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 500 kcal.
• Both Boiled Frozen sweet yellow Corn kernels, drained 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 Frozen sweet yellow Corn kernels vs Boiled Kidney Beans:

• Boiled Frozen sweet yellow Corn kernels, drained have 1.8 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.4 times more Calcium, 2.9 times more Copper, 3 times more Iron and 1.8 times more Manganese than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels, drained and Boiled All Types Kidney Beans have similar amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Frozen sweet yellow Corn kernels, drained have 4.5 times more Omega 6, 1.3 times more Carbohydrate and 15 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 12 times more Omega 3, 1.7 times more Fiber and 2.2 times more Protein than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels, drained and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.