Comparing Nutrients in 5 ounces White Corn VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
White Corn	10%	11%	79%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	White Corn	California Red Kidney Beans	Recommended Dietary Allowance
Energy	18% 517kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	6.93% 6.7g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	2.95% 0.95g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.97g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	93% 35.3g	38g per day for Men 19-50 years
Protein	24% 13.4g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	White Corn	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.5% 0.55mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	43.3% 0.56mg	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	NA	140% 558μg	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	7.1% 6.38mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Corn	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	49.5% 0.45mg	173% 1.56mg	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	48% 3.84mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	61.6% 1.4mg	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	42.5% 298mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: White Corn VS California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of White Corn versus 5 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of White Corn vs California Red Kidney Beans:

• 5 ounces of White Corn have 1.8 times more Vitamin B3 and 1.6 times more Vitamin B6 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B5 and more Vitamin C than White Corn Grain.
• Both White Corn and California Red Kidney Beans provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of White Corn have insufficient amounts of Vitamin C
• Both White Corn Grain as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for White Corn vs California Red Kidney Beans:

• 5 ounces of White Corn have 4.8 times more Selenium and 3.2 times more Sodium than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 27.9 times more Calcium, 3.5 times more Copper, 3.5 times more Iron, 1.3 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus and 5.2 times more Potassium than White Corn Grain.
• Both White Corn and California Red Kidney Beans contain similar levels of Zinc per five ounces.
• 5 ounces of White Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of White Corn have 19 times more Fat, 18.5 times more Saturated Fat, 38.8 times more Omega 6 and 1.2 times more Carbohydrate than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 1.3 times more Omega 3 and 2.6 times more Protein than White Corn Grain.
• Both White Corn and California Red Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6