Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Canned Corn, Sweet, White, Whole Kernel, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%

Macro Nutrients

	Boiled Red Kidney Beans	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Energy	6.2% 180kcal	3.27% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	1.8% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	4.03% 0.68g	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	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	8.7% 6.3g	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	0.35% 0.26g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 5.53g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	22% 12.3g	5.8% 3.25g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	5.93% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	46% 184μg	14% 55.3μg	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	2.83% 2.55mg	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	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	5.2% 0.047mg	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	52% 4.17mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	4.13% 0.095mg	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	28.8% 201mg	9.3% 65.2mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Canned Corn, Sweet, White, Whole Kernel, Drained Solids per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Red Kidney Beans vs Canned Corn, Sweet, White, Whole Kernel, Drained Solids:

• 5 ounces of Boiled Red Kidney Beans have 4.1 times more Vitamin B1, 3.2 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin K than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While 5 oz of Canned Corn, Sweet, White, Whole Kernel, Drained Solids contain 1.5 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.5 times more Vitamin C than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Canned Corn, Sweet, White, Whole Kernel, Drained Solids provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• 5 ounces of Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Red Kidney Beans vs Canned Corn, Sweet, White, Whole Kernel, Drained Solids:

• 5 ounces of Boiled Red Kidney Beans have 9.3 times more Calcium, 7.3 times more Copper, 10.9 times more Iron, 3.5 times more Magnesium, 7.1 times more Manganese, 3.1 times more Phosphorus, 3.1 times more Potassium, 1.7 times more Selenium and 3.3 times more Zinc than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While 5 oz of Canned Corn, Sweet, White, Whole Kernel, Drained Solids contain 102.5 times more Sodium than Boiled Red Kidney Beans.
• 5 ounces of Canned Corn, Sweet, White, Whole Kernel, Drained Solids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 1.9 times more Energy, 9.3 times more Omega 3, 1.6 times more Carbohydrate, 3.7 times more Fiber and 3.8 times more Protein than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While 5 oz of Canned Corn, Sweet, White, Whole Kernel, Drained Solids contain 4.5 times more Omega 6 and 13.9 times more Sugars than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Canned Corn, Sweet, White, Whole Kernel, Drained Solids provide inadequate amounts of Omega 3