Comparing Nutrients in 500 calories Cornmeal, white, self-rising, bolted, plain, enriched VS Red Kidney Beans

Weight per 500 calories

• Cornmeal, white, self-rising, bolted, plain, enriched: 150g
• Red Kidney Beans: 148g

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

Discover which food has more nutrients per 500 calories - Cornmeal, white, self-rising, bolted, plain, enriched or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, bolted, plain, enriched	10%	9%	81%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cornmeal, white, self-rising, bolted, plain, enriched	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.25% 5.1g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	4.4% 0.07g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	13.2% 2.25g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.1g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26.4% 10g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	22% 12.4g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, bolted, plain, enriched	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.5% 0.99mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.5% 7.92mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	45.3% 0.59mg	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	87.2% 349μg	146% 585μg	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	0% 0mg	7.4% 6.68mg	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	NA	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, white, self-rising, bolted, plain, enriched	Red Kidney Beans	Recommended Dietary Allowance
Calcium	54% 540mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	108% 8.62mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	NA	71.7% 1.65mg	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	172% 1204mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	11.2% 382mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	NA	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	124% 1867mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.47% 17.4g	3700g per day for Men 19-50 years

Cornmeal, White, Self-rising, Bolted, Plain, Enriched VS Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cornmeal, white, self-rising, bolted, plain, enriched or Red Kidney Beans?

Lets compare vitamin content per 500 calories of Cornmeal, white, self-rising, bolted, plain, enriched vs Red Kidney Beans:

• 500 calories of Cornmeal, white, self-rising, bolted, plain, enriched have 1.9 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.4 times more Vitamin B6 than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 1.8 times more Vitamin B5 and 1.7 times more Vitamin B9 than Cornmeal, white, self-rising, bolted, plain, enriched.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and Red Kidney Beans provide similar amounts of Vitamin B1 per 500 calories.
• Both Cornmeal, white, self-rising, bolted, plain, enriched as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cornmeal, white, self-rising, bolted, plain, enriched vs Red Kidney Beans:

• 500 calories of Cornmeal, white, self-rising, bolted, plain, enriched have 4.4 times more Calcium, 2 times more Phosphorus and 104.9 times more Sodium than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 4.6 times more Copper, 1.6 times more Magnesium, 5.3 times more Potassium and 1.4 times more Zinc than Cornmeal, white, self-rising, bolted, plain, enriched.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and Red Kidney Beans contain similar levels of Iron per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cornmeal, white, self-rising, bolted, plain, enriched have 6.7 times more Omega 6 than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 7.5 times more Omega 3, 2.2 times more Fiber and 2.7 times more Protein than Cornmeal, white, self-rising, bolted, plain, enriched.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cornmeal, white, self-rising, bolted, plain, enriched provide inadequate amounts of Omega 3
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6