Comparing Nutrients in 5 ounces White Sweet Corn VS Boiled Young Winged Bean with Salt

Macros Ratio

	Protein	Fat	Carbs
White Sweet Corn	13%	11%	76%
Boiled Young Winged Bean with Salt	53%	15%	32%

Macro Nutrients

	White Sweet Corn	Boiled Young Winged Bean with Salt	Recommended Dietary Allowance
Energy	4.2% 122kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	1.72% 1.67g	0.96% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.7% 27g	3.5% 4.55g	130g per day for Men 19-50 years
Sugars	6.3% 4.56g	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	10% 3.83g	NA	38g per day for Men 19-50 years
Protein	8.15% 4.56g	13.4% 7.53g	56g per day for Men 19-50 years

Vitamins

	White Sweet Corn	Boiled Young Winged Bean with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	5.78% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	1.16% 0.058mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	8.94% 0.12mg	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	16.3% 65.2μg	12.4% 49.6μg	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	10.7% 9.64mg	15.4% 14mg	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	0.66% 0.099mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Sweet Corn	Boiled Young Winged Bean with Salt	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	8.5% 0.077mg	5.83% 0.052mg	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	9.2% 0.74mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	9.74% 0.22mg	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% 126mg	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	11.3% 383mg	11.4% 388mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	2.9% 108g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: White Sweet Corn VS Boiled Young Winged Bean with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of White Sweet Corn vs Boiled Young Winged Bean with Salt:

• 5 ounces of White Sweet Corn have 2.3 times more Vitamin B1, 2.6 times more Vitamin B3, 18.5 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled Young Winged Bean with Salt.
• While 5 oz of Boiled and Drained Young Winged Bean with Salt contain 1.5 times more Vitamin B6 and 1.4 times more Vitamin C than Raw White Sweet Corn.
• Both White Sweet Corn and Boiled Young Winged Bean with Salt provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Boiled Young Winged Bean with Salt have insufficient amounts of Vitamin B5
• Both Raw White Sweet Corn as well as Boiled and Drained Young Winged Bean with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for White Sweet Corn vs Boiled Young Winged Bean with Salt:

• 5 ounces of White Sweet Corn have 1.5 times more Copper, 1.2 times more Magnesium, 3.6 times more Phosphorus and 1.6 times more Zinc than Boiled Young Winged Bean with Salt.
• While 5 oz of Boiled and Drained Young Winged Bean with Salt contain 30.5 times more Calcium, 2.1 times more Iron, 1.8 times more Selenium and 16 times more Sodium than Raw White Sweet Corn.
• Both White Sweet Corn and Boiled Young Winged Bean with Salt contain similar levels of Manganese, Potassium and Water per five ounces.
• 5 ounces of White Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of White Sweet Corn have 2.3 times more Energy, 3.5 times more Omega 6 and 5.9 times more Carbohydrate than Boiled Young Winged Bean with Salt.
• While 5 oz of Boiled and Drained Young Winged Bean with Salt contain 1.6 times more Protein than Raw White Sweet Corn.
• 5 ounces of Boiled Young Winged Bean with Salt provide inadequate amounts of Energy and Omega 6
• Both Raw White Sweet Corn as well as Boiled and Drained Young Winged Bean with Salt provide inadequate amounts of Omega 3 in five ounces.