Comparing Nutrients in 5 ounces Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	4.3% 125kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.14% 1.1g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.96% 0.5g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	25% 32.3g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	0.63% 0.45g	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	0.59% 0.43g	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 2.34g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	7.64% 4.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	13% 0.17mg	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	12.8% 51μg	46% 184μg	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% 9.07mg	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	0.76% 0.11mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	38% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.52% 20.7μg	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	7.44% 0.6mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	7.6% 0.17mg	29.4% 0.68mg	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	14% 99mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	2.87% 106g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Boiled Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared versus 5 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Boiled Red Kidney Beans:

• 5 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 5.3 times more Vitamin C than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.9 times more Vitamin B1, 3.6 times more Vitamin B9 and 28 times more Vitamin K than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin K
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Boiled Red Kidney Beans:

• 5 oz of Boiled Red Kidney Beans contain 7 times more Calcium, 6.7 times more Copper, 7 times more Iron, 2.5 times more Magnesium, 3.9 times more Manganese, 2 times more Phosphorus, 1.9 times more Potassium, 1.7 times more Selenium and 2.8 times more Zinc than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• 5 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 3.3 times more Omega 6 and 7.8 times more Sugars than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.4 times more Energy, 15.3 times more Omega 3, 3.5 times more Fiber and 2.9 times more Protein than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Boiled Red Kidney Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide inadequate amounts of Omega 3
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6