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

Weight per 500 calories

• Boiled Frozen sweet yellow Corn kernels: 617g
• Boiled California Red Kidney Beans: 403g

Boiled California Red Kidney Beans have 1.5 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.

Discover which food has more nutrients per 500 calories - Boiled Frozen sweet yellow Corn kernels or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Frozen sweet yellow Corn kernels	Boiled California Red 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	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	69.5% 90g	130g per day for Men 19-50 years
Sugars	26% 19g	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	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	99% 37.5g	38g per day for Men 19-50 years
Protein	28% 15.7g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen sweet yellow Corn kernels	Boiled California Red 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	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	32.3% 0.42mg	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	74.6% 298μg	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	5.38% 4.84mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.85μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen sweet yellow Corn kernels	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.85% 18.5mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	129% 1.17mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	41.6% 0.96mg	55.8% 1.3mg	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	79% 552mg	700mg per day for Men 19-50 years
Potassium	42.3% 1438mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	7.86% 4.32μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.17mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	13% 475g	7.3% 270g	3700g per day for Men 19-50 years

Boiled Frozen Sweet Yellow Corn Kernels VS Boiled California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Frozen sweet yellow Corn kernels or Boiled California Red Kidney Beans?

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

• 500 calories of Boiled Frozen sweet yellow Corn kernels have 1.5 times more Vitamin B2, 3.7 times more Vitamin B3, 1.5 times more Vitamin B6 and 4.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 2.8 times more Vitamin B1 and 1.4 times more Vitamin B9 than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Boiled 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 Frozen sweet yellow Corn kernels vs Boiled California Red Kidney Beans:

• 500 calories of Boiled Frozen sweet yellow Corn kernels have 1.8 times more Water than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 14.4 times more Calcium, 3.9 times more Copper, 4.1 times more Iron and 1.3 times more Manganese than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels and Boiled California Red Kidney Beans contain similar levels of Magnesium, Phosphorus, Potassium and Zinc per 500 calories.
• 500 calories of Boiled Frozen sweet yellow Corn kernels lack sufficient amounts of Calcium
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Boiled California Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Frozen sweet yellow Corn kernels have 23.7 times more Omega 6 and 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 2.5 times more Fiber and 2.3 times more Protein than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels and Boiled California Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 in 500 calories.