Comparing Nutrients in 500 calories Microwaved Yellow Corn, Whole Kernel, Frozen VS Boiled Kidney Beans

Weight per 500 calories

• Microwaved Yellow Corn, Whole Kernel, Frozen: 443g
• Boiled Kidney Beans: 394g

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

Which food has more nutrients per 500 calories - Microwaved Yellow Corn, Whole Kernel, Frozen or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.48% 6.3g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	3.87% 0.062g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	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	88% 114g	69% 89.8g	130g per day for Men 19-50 years
Sugars	20.5% 15g	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	1.6% 1.15g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	30.3% 11.5g	66.3% 25g	38g per day for Men 19-50 years
Protein	28.6% 16g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.9% 53μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.2% 9.16mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.4% 2.8mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	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	42% 168μg	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	NA	5.25% 4.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.95% 0.44mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.47% 1.77μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Yellow Corn, Whole Kernel, Frozen	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	2.2% 22mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	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	21.6% 1.73mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	26.3% 111mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	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	60% 420mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	36% 1221mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	NA	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	1.18% 17.7mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.35mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	8.18% 303g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Microwaved Yellow Corn, Whole Kernel, Frozen vs Boiled Kidney Beans:

• Microwaved Yellow Corn, Whole Kernel, Frozen has more Vitamin A, 4 times more Vitamin B3 and 3.3 times more Vitamin B5 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Vitamin B1, 3 times more Vitamin B9 and 18.7 times more Vitamin K than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B6 per 500 kcal.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Microwaved Yellow Corn, Whole Kernel, Frozen vs Boiled Kidney Beans:

• Boiled All Types Kidney Beans contain 6.2 times more Calcium, 3.6 times more Copper, 5.1 times more Iron, 1.5 times more Magnesium, 3 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.7 times more Zinc than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Boiled All Types Kidney Beans have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Microwaved Yellow Corn, Whole Kernel, Frozen has 3.2 times more Fat, 4.7 times more Omega 6, 1.3 times more Carbohydrate and 11.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10.8 times more Omega 3, 2.2 times more Fiber and 2.1 times more Protein than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.