Comparing Nutrients in 5 ounces Canned Kidney Beans VS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%

Macro Nutrients

	Canned Kidney Beans	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Energy	4.1% 119kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	1.14% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	2.96% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	4.9% 3.54g	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	0% 0g	0.59% 0.43g	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	% 0g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 2.34g	g per day for Men 19-50 years
Fiber	16% 6.1g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	7.64% 4.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Vitamin A	NA	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	18.3% 0.24mg	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	12.8% 51μg	12.8% 51μg	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	1.9% 1.7mg	10% 9.07mg	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	0.19% 0.028mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Calcium	4.8% 48mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	5.67% 0.051mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.52% 20.7μg	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	20.7% 1.66mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	7.6% 0.17mg	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	18.2% 128mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3% 111g	2.87% 106g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• Canned All Types Kidney Beans have 1.4 times more Vitamin B1 and 13.7 times more Vitamin K than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 1.3 times more Vitamin B2, 4.2 times more Vitamin B3, 2.6 times more Vitamin B5, 2.3 times more Vitamin B6 and 5.3 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Vitamin B9 per 5 oz.
• Both Canned All Types Kidney Beans as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• Canned All Types Kidney Beans have 8.5 times more Calcium, 3.8 times more Copper, 2.8 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Selenium, 98.7 times more Sodium and 1.2 times more Zinc than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Canned All Types Kidney Beans and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have 7.5 times more Omega 3, 2 times more Fiber and 1.7 times more Protein than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 3.3 times more Omega 6, 1.4 times more Carbohydrate and 1.4 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Energy per 5 oz.
• Both Canned All Types Kidney Beans as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.