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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%

Macro Nutrients

	Red Kidney Beans	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Energy	16.5% 478kcal	3.27% 95kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.8% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	67% 87g	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	56.7% 21.5g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	57% 32g	5.8% 3.25g	56g per day for Men 19-50 years

Vitamins

	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	72% 0.86mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	5.93% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	2% 0.3mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Calcium	11.8% 118mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	5.2% 0.047mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	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	82.2% 575mg	9.3% 65.2mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: 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 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 Red Kidney Beans vs Canned Corn, Sweet, White, Whole Kernel, Drained Solids:

• 5 ounces of Red Kidney Beans have 15.6 times more Vitamin B1, 2.4 times more Vitamin B2, 2.1 times more Vitamin B3, 3.7 times more Vitamin B5, 10.7 times more Vitamin B6, 10.1 times more Vitamin B9, 2.5 times more Vitamin C and more Vitamin K than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• 5 ounces of Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Vitamin K
• Both Raw 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 Red Kidney Beans vs Canned Corn, Sweet, White, Whole Kernel, Drained Solids:

• 5 ounces of Red Kidney Beans have 27.7 times more Calcium, 21.2 times more Copper, 24.8 times more Iron, 10.6 times more Magnesium, 16.6 times more Manganese, 8.8 times more Phosphorus, 10.3 times more Potassium, 4.6 times more Selenium and 8.7 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 17.1 times more Sodium and 6.9 times more Water than Raw 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 Red Kidney Beans have 5 times more Energy, 19.9 times more Omega 3, 4.3 times more Carbohydrate, 7.6 times more Fiber and 9.8 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 2.1 times more Omega 6 and 2.1 times more Sugars than Raw Red Kidney Beans.
• 5 ounces of 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