Comparing Nutrients in 5 ounces Boiled White Sweet Corn with Salt VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled White Sweet Corn with Salt	12%	11%	77%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled White Sweet Corn with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.74% 137kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	15% 11g	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	2% 1.45g	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	% 0.99g	NA	g per day for Men 19-50 years
Sucrose	% 8.53g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	34.7% 13g	38g per day for Men 19-50 years
Protein	8.45% 4.73g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled White Sweet Corn with Salt	Boiled 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	10.6% 0.13mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.36mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	11.3% 0.15mg	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	7.1% 28.3μg	26.2% 105μg	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	9.76% 8.8mg	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	0.85% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Sweet Corn with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	45.5% 0.41mg	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	9.75% 0.78mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	19.6% 0.45mg	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	18.6% 130mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	24% 359mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.8% 103g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Sweet Corn with Salt VS Boiled California Red Kidney Beans per 5 oz

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

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

• 5 ounces of Boiled White Sweet Corn with Salt have 3.1 times more Vitamin B3, 3.4 times more Vitamin B5, 1.2 times more Vitamin B6 and 5.2 times more Vitamin C than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.4 times more Vitamin B1 and 3.7 times more Vitamin B9 than Boiled and Drained White Sweet Corn with Salt.
• Both Boiled White Sweet Corn with Salt and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled and Drained White Sweet Corn with Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled White Sweet Corn with Salt vs Boiled California Red Kidney Beans:

• 5 ounces of Boiled White Sweet Corn with Salt have 63.3 times more Sodium than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 33 times more Calcium, 5.1 times more Copper, 5.4 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Selenium and 1.6 times more Zinc than Boiled and Drained White Sweet Corn with Salt.
• 5 ounces of Boiled White Sweet Corn with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled White Sweet Corn with Salt have 29.3 times more Omega 6 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.3 times more Energy, 1.8 times more Omega 3, 3.4 times more Fiber and 2.7 times more Protein than Boiled and Drained White Sweet Corn with Salt.
• Both Boiled White Sweet Corn with Salt and Boiled California Red Kidney Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled White Sweet Corn with Salt provide inadequate amounts of Omega 3
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6