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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%

Macro Nutrients

	Boiled Kidney Beans	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Energy	6.2% 180kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	1.14% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.9% 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	25% 32.3g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	NA	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	NA	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 2.34g	g per day for Men 19-50 years
Fiber	24% 9.07g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	22% 12.3g	7.64% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	46% 184μg	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	0.28% 0.043mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	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	39.3% 3.15mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	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	28% 196mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.87% 106g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.9 times more Vitamin B1, 3.6 times more Vitamin B9 and 28 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 more Vitamin A, 3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 5.3 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Vitamin B2 per 5 oz.
• Both Boiled 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 Boiled Kidney Beans vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• Boiled All Types Kidney Beans have 8.8 times more Calcium, 6 times more Copper, 5.3 times more Iron, 2.3 times more Magnesium, 3.5 times more Manganese, 2 times more Phosphorus, 1.9 times more Potassium, 1.6 times more Selenium and 2.6 times more Zinc than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Boiled All Types Kidney Beans and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 1.4 times more Energy, 15.5 times more Omega 3, 3 times more Fiber and 2.9 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 and 7.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Carbohydrate per 5 oz.
• Both Boiled All Types Kidney Beans as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.