Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Boiled Kidney Beans	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	6.2% 180kcal	4.2% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	3.94% 0.67g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	12.2% 8.87g	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	3.8% 2.75g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 1.26g	g per day for Men 19-50 years
Fiber	24% 9.07g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	22% 12.3g	8.28% 4.64g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	10% 0.13mg	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	15% 59.5μg	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	10.7% 9.64mg	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	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	8.5% 0.077mg	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	39.3% 3.15mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	10% 0.23mg	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	18% 126mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.9% 108g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Yellow Sweet Corn:

• Boiled All Types Kidney Beans have 1.3 times more Vitamin B6, 3.1 times more Vitamin B9 and 28 times more Vitamin K than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains more Vitamin A, 3.1 times more Vitamin B3, 3.3 times more Vitamin B5 and 5.7 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Yellow Sweet Corn have similar amounts of Vitamin B1 and Vitamin B2 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Yellow Sweet Corn:

• Boiled All Types Kidney Beans have 17.5 times more Calcium, 4 times more Copper, 4.3 times more Iron, 2.6 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Selenium and 2.2 times more Zinc than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 15 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Yellow Sweet Corn have similar amounts of Magnesium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 1.5 times more Energy, 12.1 times more Omega 3, 1.2 times more Carbohydrate, 3.2 times more Fiber and 2.7 times more Protein than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 2.7 times more Fat, 4.5 times more Saturated Fat, 4.4 times more Omega 6 and 19.6 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Yellow Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.