Comparing Nutrients in 5 ounces Whole Yellow Corn Flour VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Whole Yellow Corn Flour	7%	9%	84%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Whole Yellow Corn Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.6% 512kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	5.64% 5.47g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	14.2% 2.4g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.8% 109g	25% 32.3g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	0.63% 0.45g	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	27.2% 10.3g	24% 9.07g	38g per day for Men 19-50 years
Protein	17.5% 9.82g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Whole Yellow Corn Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	13% 0.17mg	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	8.86% 35.4μg	46% 184μg	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	0% 0mg	1.9% 1.7mg	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	3.97% 0.6mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Yellow Corn Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	36.2% 0.33mg	34% 0.31mg	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	42% 3.37mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	28.3% 0.65mg	26.5% 0.61mg	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	55% 386mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Whole Yellow Corn Flour vs Boiled Kidney Beans:

• Whole-grain Yellow Corn Flour has more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 3.3 times more Vitamin B3, 3 times more Vitamin B5, 3.1 times more Vitamin B6 and 14 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.2 times more Vitamin B9, more Vitamin C and 28 times more Vitamin K than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Whole Yellow Corn Flour vs Boiled Kidney Beans:

• Whole-grain Yellow Corn Flour has 2.2 times more Magnesium, 2 times more Phosphorus, 14 times more Selenium and 1.7 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5 times more Calcium, 1.3 times more Potassium and 6.1 times more Water than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour and Boiled All Types Kidney Beans have similar amounts of Copper, Iron and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Whole-grain Yellow Corn Flour has 2.8 times more Energy, 7.7 times more Fat, 7.4 times more Saturated Fat, 15.8 times more Omega 6 and 3.4 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Omega 3 and 1.3 times more Protein than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour and Boiled All Types Kidney Beans have similar amounts of Fiber per 5 oz.
• Both Whole-grain Yellow Corn Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.