Comparing Nutrients in 5 ounces Red Kidney Beans VS Cornmeal, white, self-rising, bolted, plain, enriched

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cornmeal, white, self-rising, bolted, plain, enriched	10%	9%	81%

Macro Nutrients

	Red Kidney Beans	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Energy	16.5% 478kcal	16.3% 473kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.97% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	4.16% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	76.6% 100g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	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	56.7% 21.5g	25% 9.5g	38g per day for Men 19-50 years
Protein	57% 32g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cornmeal, white, self-rising, bolted, plain, enriched	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	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	59% 0.77mg	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	82.6% 330μg	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	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Calcium	11.8% 118mg	51% 512mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	23.6% 0.21mg	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	102% 8.16mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	NA	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	163% 1140mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	118% 1768mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cornmeal, white, self-rising, bolted, plain, enriched per 5 oz

Compare the macro and micronutrient content in 5 oz of Red Kidney Beans versus 5 oz of Cornmeal, white, self-rising, bolted, plain, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Red Kidney Beans vs Cornmeal, white, self-rising, bolted, plain, enriched:

• 5 ounces of Red Kidney Beans have 1.8 times more Vitamin B5, 1.7 times more Vitamin B9 and more Vitamin C than Cornmeal, white, self-rising, bolted, plain, enriched.
• While 5 oz of Cornmeal, white, self-rising, bolted, plain, enriched contain 1.9 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cornmeal, white, self-rising, bolted, plain, enriched provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cornmeal, white, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Cornmeal, white, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Red Kidney Beans vs Cornmeal, white, self-rising, bolted, plain, enriched:

• 5 ounces of Red Kidney Beans have 4.7 times more Copper, 1.6 times more Magnesium, 5.3 times more Potassium and 1.4 times more Zinc than Cornmeal, white, self-rising, bolted, plain, enriched.
• While 5 oz of Cornmeal, white, self-rising, bolted, plain, enriched contain 4.3 times more Calcium, 2 times more Phosphorus and 103.9 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cornmeal, white, self-rising, bolted, plain, enriched contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 7.6 times more Omega 3, 2.3 times more Fiber and 2.7 times more Protein than Cornmeal, white, self-rising, bolted, plain, enriched.
• While 5 oz of Cornmeal, white, self-rising, bolted, plain, enriched contain 3.2 times more Fat and 6.6 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cornmeal, white, self-rising, bolted, plain, enriched offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6