Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Yellow Unenriched Degermed Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Yellow Unenriched Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	Boiled California Red Kidney Beans	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Energy	6.06% 176kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	6.74% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	86.6% 113g	130g per day for Men 19-50 years
Sugars	NA	3.15% 2.3g	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	0.33% 0.24g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 0.96g	g per day for Men 19-50 years
Fiber	34.7% 13g	14.5% 5.53g	38g per day for Men 19-50 years
Protein	23% 13g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	20% 0.26mg	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	26.2% 105μg	10.6% 42.5μg	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	0% 0mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Calcium	9.36% 94mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	12% 0.11mg	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	53% 4.22mg	19.5% 1.56mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	10.7% 0.25mg	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	27.7% 194mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Yellow Unenriched Degermed Cornmeal per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Yellow Unenriched Degermed Cornmeal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Yellow Unenriched Degermed Cornmeal:

• 5 ounces of Boiled California Red Kidney Beans have 1.2 times more Vitamin B2 and 2.5 times more Vitamin B9 than Yellow Unenriched Degermed Cornmeal.
• While 5 oz of Yellow Unenriched Degermed Cornmeal contain 1.9 times more Vitamin B3 and 1.8 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Yellow Unenriched Degermed Cornmeal provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• Both Boiled California Red Kidney Beans as well as Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Yellow Unenriched Degermed Cornmeal:

• 5 ounces of Boiled California Red Kidney Beans have 22 times more Calcium, 3.8 times more Copper, 2.7 times more Iron, 1.5 times more Magnesium, 1.8 times more Manganese, 1.4 times more Phosphorus, 3 times more Potassium and 1.3 times more Zinc than Yellow Unenriched Degermed Cornmeal.
• While 5 oz of Yellow Unenriched Degermed Cornmeal contain 8.8 times more Selenium than Boiled California Red Kidney Beans.
• 5 ounces of Yellow Unenriched Degermed Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 1.6 times more Omega 3, 2.4 times more Fiber and 1.3 times more Protein than Yellow Unenriched Degermed Cornmeal.
• While 5 oz of Yellow Unenriched Degermed Cornmeal contain 3 times more Energy, 40.4 times more Omega 6 and 3.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Yellow Unenriched Degermed Cornmeal provide inadequate amounts of Omega 3