Comparing Nutrients in 5 ounces Canned Red Kidney Beans with Liquids VS Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	11%	6%	83%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	3.96% 115kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	17% 22g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	NA	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	4.94% 2.76g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	4.03% 0.052mg	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	8.15% 32.6μg	13.5% 54μg	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	1.26% 1.13mg	8.66% 7.8mg	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	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	4.1% 41mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	8.8% 0.079mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.64% 25.5μg	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	22% 1.77mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	2.03% 0.047mg	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	21.5% 150mg	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	6.84% 232mg	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	24% 363mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3% 111g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids versus 5 oz of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Red Kidney Beans with Liquids vs Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids:

• 5 ounces of Canned Red Kidney Beans with Liquids have 4.1 times more Vitamin B1 and 2.2 times more Vitamin B6 than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• While 5 oz of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids contain 1.9 times more Vitamin B3, 4 times more Vitamin B5, 1.7 times more Vitamin B9 and 6.9 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Canned Red Kidney Beans Solids and Liquids as well as Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids:

• 5 ounces of Canned Red Kidney Beans with Liquids have 7.3 times more Calcium, 2.6 times more Copper, 3 times more Iron, 1.9 times more Magnesium, 8.8 times more Manganese, 2.1 times more Phosphorus, 1.6 times more Potassium, 1.8 times more Selenium, 1.2 times more Sodium and 1.7 times more Zinc than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Red Kidney Beans with Liquids and Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids contain similar levels of Water per five ounces.
• 5 ounces of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids lack sufficient amounts of Calcium, Manganese and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.3 times more Energy, 7.3 times more Omega 3, 2.5 times more Fiber and 2.7 times more Protein than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Red Kidney Beans with Liquids and Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids provide inadequate amounts of Omega 6 in five ounces.