Comparing Nutrients in 5 ounces California Red Kidney Beans VS White Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
White Sweet Corn	13%	11%	76%

Macro Nutrients

	California Red Kidney Beans	White Sweet Corn	Recommended Dietary Allowance
Energy	16% 468kcal	4.2% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	1.72% 1.67g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	20.7% 27g	130g per day for Men 19-50 years
Sugars	NA	6.3% 4.56g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	93% 35.3g	10% 3.83g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	White Sweet Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	21.5% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	6% 0.078mg	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	140% 558μg	16.3% 65.2μg	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	7.1% 6.38mg	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	NA	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	White Sweet Corn	Recommended Dietary Allowance
Calcium	27.6% 276mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	9.92% 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	82% 574mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	2.9% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS White Sweet Corn per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of White Sweet Corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs White Sweet Corn:

• 5 ounces of California Red Kidney Beans have 2.6 times more Vitamin B1, 3.7 times more Vitamin B2, 1.2 times more Vitamin B3, 7.2 times more Vitamin B6 and 8.6 times more Vitamin B9 than White Sweet Corn.
• While 5 oz of Raw White Sweet Corn contain 1.5 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and White Sweet Corn provide similar amounts of Vitamin B5 per five ounces.
• Both Raw California Red Kidney Beans as well as Raw White Sweet Corn have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs White Sweet Corn:

• 5 ounces of California Red Kidney Beans have 97.5 times more Calcium, 20.4 times more Copper, 18 times more Iron, 4.3 times more Magnesium, 6.2 times more Manganese, 4.6 times more Phosphorus, 5.5 times more Potassium, 5.3 times more Selenium and 5.7 times more Zinc than White Sweet Corn.
• While 5 oz of Raw White Sweet Corn contain 6.5 times more Water than Raw California Red Kidney Beans.
• 5 ounces of White Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 3.8 times more Energy, 5.3 times more Omega 3, 3.1 times more Carbohydrate, 9.2 times more Fiber and 7.6 times more Protein than White Sweet Corn.
• While 5 oz of Raw White Sweet Corn contain 10 times more Omega 6 than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of White Sweet Corn provide inadequate amounts of Omega 3