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

Weight per 500 calories

• Yellow Sweet Corn: 581g
• Canned Kidney Beans: 595g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Yellow Sweet Corn	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.1% 7.85g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	16% 2.74g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.6% 109g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	50.2% 36.4g	15% 11g	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	15.6% 11.3g	0% 0g	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	% 20g	% 0g	g per day for Men 19-50 years
Sucrose	% 5.17g	% 11g	g per day for Men 19-50 years
Fiber	30.6% 11.6g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	34% 19g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.8% 52.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.3% 10.3mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.6% 0.54mg	34% 0.44mg	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	61% 244μg	53.6% 214μg	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	44% 39.5mg	7.94% 7.14mg	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	2.7% 0.41mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.45% 1.74μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	1.16% 11.6mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	89.3% 0.8mg	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	37.8% 3.02mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	51.2% 215mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	41.2% 0.95mg	43.5% 1mg	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	74% 517mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	46% 1570mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	6.34% 3.5μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	5.8% 87.2mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.67mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	12% 442g	12.6% 465g	3700g per day for Men 19-50 years

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

• Raw Yellow Sweet Corn has 1.3 times more Vitamin B1, 4.2 times more Vitamin B3, 5.1 times more Vitamin B5, 1.2 times more Vitamin B6 and 5.5 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 14 times more Vitamin K than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Canned All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B9 per 500 kcal.
• Both Raw Yellow Sweet Corn as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

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

• Raw Yellow Sweet Corn has 1.3 times more Magnesium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 17.4 times more Calcium, 2.6 times more Copper, 2.3 times more Iron, 1.5 times more Selenium and 20.2 times more Sodium than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Canned All Types Kidney Beans have similar amounts of Manganese, Phosphorus, Potassium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Yellow Sweet Corn has 2.2 times more Fat, 2.3 times more Saturated Fat, 4.3 times more Omega 6, 1.3 times more Carbohydrate, 3.3 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6 times more Omega 3, 2.2 times more Fiber and 1.6 times more Protein than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Raw Yellow Sweet Corn as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.