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

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Red Kidney Beans	Recommended Dietary Allowance
Energy	4.3% 125kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	1.14% 1.1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	2.96% 0.5g	1.9% 0.32g	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	67% 87g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	4.1% 2.98g	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	56.7% 21.5g	38g per day for Men 19-50 years
Protein	7.64% 4.3g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	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	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	12.8% 51μg	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	10% 9.07mg	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	0.76% 0.11mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	0.52% 20.7μg	0.078% 3.1μg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	7.6% 0.17mg	68.5% 1.57mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	2.87% 106g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• 5 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 1.4 times more Vitamin C than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 7.3 times more Vitamin B1, 3.2 times more Vitamin B2, 2.2 times more Vitamin B5, 2.4 times more Vitamin B6, 10.9 times more Vitamin B9 and 18.7 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 Red Kidney Beans provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin K
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Raw 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 Red Kidney Beans:

• 5 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 6.4 times more Water than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 20.8 times more Calcium, 19.4 times more Copper, 15.9 times more Iron, 7.7 times more Magnesium, 9 times more Manganese, 5.8 times more Phosphorus, 6.4 times more Potassium, 4.6 times more Selenium and 7.3 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
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 1.6 times more Omega 6 than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 3.8 times more Energy, 32.5 times more Omega 3, 3 times more Carbohydrate, 7.2 times more Fiber and 7.5 times more Protein than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Red Kidney Beans offer comparable quantities of Sugars per five ounces.
• 5 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide inadequate amounts of Omega 3
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6