Comparing Nutrients in 5 ounces Canned Corn, Sweet, Yellow, Rinsed With Tap Water VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.13% 91kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.03g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.94g	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	14% 18.5g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	8.04% 5.83g	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	0.33% 0.24g	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	% 0.37g	NA	g per day for Men 19-50 years
Sucrose	% 5.1g	NA	g per day for Men 19-50 years
Fiber	6.34% 2.4g	93% 35.3g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	10.3% 41μg	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	2.68% 2.4mg	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

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	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	3.9% 0.31mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	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	8.3% 58mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	4.84% 164mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	3.17% 117g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 35.3 times more Vitamin B1, 14.6 times more Vitamin B2, 2.6 times more Vitamin B3, 13.6 times more Vitamin B9 and 2.6 times more Vitamin C than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs California Red Kidney Beans:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 14.8 times more Sodium and 7 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 97.5 times more Calcium, 35.5 times more Copper, 42.5 times more Iron, 14.5 times more Magnesium, 17.9 times more Manganese, 9.9 times more Phosphorus, 12.8 times more Potassium and 9.1 times more Zinc than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.

Comparison of macro-nutrients per 5 ounces:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 5.7 times more Fat and 12.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.2 times more Energy, 4.2 times more Omega 3, 4.6 times more Carbohydrate, 14.6 times more Fiber and 11.2 times more Protein than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.