Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Canned Corn, Sweet, Yellow, Cream Style, Regular Pack

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	8%	5%	87%

Macro Nutrients

	Boiled Kidney Beans	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Energy	6.2% 180kcal	3.5% 102kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	19.8% 25.7g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	6.3% 4.58g	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	0.45% 0.33g	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	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 3.77g	g per day for Men 19-50 years
Fiber	24% 9.07g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	22% 12.3g	4.4% 2.47g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	6.87% 0.089mg	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	46% 184μg	16% 63.8μg	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	7.24% 6.52mg	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	0.28% 0.043mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	8.2% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.99% 39.7μg	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	39.3% 3.15mg	6.73% 0.54mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	4.2% 0.096mg	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	28% 196mg	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	5.6% 190mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3% 112g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Canned Corn, Sweet, Yellow, Cream Style, Regular Pack:

• Boiled All Types Kidney Beans have 6.4 times more Vitamin B1, 1.2 times more Vitamin B5, 1.9 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin K than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• While Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contains 1.7 times more Vitamin B3 and 3.8 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have similar amounts of Vitamin B2 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Canned Corn, Sweet, Yellow, Cream Style, Regular Pack:

• Boiled All Types Kidney Beans have 11.7 times more Calcium, 4.2 times more Copper, 5.8 times more Iron, 2.5 times more Magnesium, 6.3 times more Manganese, 2.7 times more Phosphorus, 3 times more Potassium, 2.8 times more Selenium and 1.9 times more Zinc than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• While Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contains 261 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 1.8 times more Energy, 28.3 times more Omega 3, 1.3 times more Carbohydrate, 5.3 times more Fiber and 5 times more Protein than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• While Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contains 1.8 times more Omega 6 and 10.1 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.