Comparing Nutrients in 5 ounces Corn, sweet, white, frozen, kernels on cob, unprepared VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, white, frozen, kernels on cob, unprepared	11%	6%	83%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Corn, sweet, white, frozen, kernels on cob, unprepared	Canned Kidney Beans	Recommended Dietary Allowance
Energy	4.8% 139kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	1.14% 1.1g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.6% 33.3g	16% 20.6g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.62g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.62g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	16% 6.1g	38g per day for Men 19-50 years
Protein	8.3% 4.65g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, white, frozen, kernels on cob, unprepared	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.12mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.42mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	8.07% 0.1mg	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	14% 56.7μg	12.8% 51μg	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	11.3% 10.2mg	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	NA	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, white, frozen, kernels on cob, unprepared	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	8.03% 0.072mg	21.3% 0.19mg	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	12% 0.96mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	9.74% 0.22mg	10.4% 0.24mg	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	17.6% 123mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	2.75% 102g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn, sweet, white, frozen, kernels on cob, unprepared VS Canned Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Corn, sweet, white, frozen, kernels on cob, unprepared versus 5 oz of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Corn, sweet, white, frozen, kernels on cob, unprepared vs Canned Kidney Beans:

• 5 ounces of Corn, sweet, white, frozen, kernels on cob, unprepared have 1.7 times more Vitamin B2, 4.1 times more Vitamin B3, 2.1 times more Vitamin B5, 2.4 times more Vitamin B6 and 6 times more Vitamin C than Canned Kidney Beans.
• Both Corn, sweet, white, frozen, kernels on cob, unprepared and Canned Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Corn, sweet, white, frozen, kernels on cob, unprepared as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Corn, sweet, white, frozen, kernels on cob, unprepared vs Canned Kidney Beans:

• 5 ounces of Corn, sweet, white, frozen, kernels on cob, unprepared have 1.2 times more Potassium and 1.5 times more Zinc than Canned Kidney Beans.
• While 5 oz of Canned All Types Kidney Beans contain 8.5 times more Calcium, 2.6 times more Copper, 1.7 times more Iron and 59.2 times more Sodium than Corn, sweet, white, frozen, kernels on cob, unprepared.
• Both Corn, sweet, white, frozen, kernels on cob, unprepared and Canned Kidney Beans contain similar levels of Magnesium, Manganese and Phosphorus per five ounces.
• 5 ounces of Corn, sweet, white, frozen, kernels on cob, unprepared lack sufficient amounts of Calcium
• Both Corn, sweet, white, frozen, kernels on cob, unprepared as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Corn, sweet, white, frozen, kernels on cob, unprepared have 3.4 times more Omega 6 and 1.6 times more Carbohydrate than Canned Kidney Beans.
• While 5 oz of Canned All Types Kidney Beans contain 7.5 times more Omega 3, 1.5 times more Fiber and 1.6 times more Protein than Corn, sweet, white, frozen, kernels on cob, unprepared.
• Both Corn, sweet, white, frozen, kernels on cob, unprepared and Canned Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Corn, sweet, white, frozen, kernels on cob, unprepared provide inadequate amounts of Omega 3
• 5 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6