Comparing Nutrients in 7 ounces Canned Kidney Beans VS Corn, sweet, white, frozen, kernels on cob, unprepared

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Corn, sweet, white, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Energy	5.75% 167kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	4.16% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	36% 46.6g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Corn, sweet, white, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	27.3% 0.36mg	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	18% 71.4μg	20% 79.4μg	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	2.65% 2.4mg	16% 14.3mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Corn, sweet, white, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	11.2% 0.1mg	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	29% 2.32mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	13.6% 0.31mg	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	25.5% 179mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.2% 155g	3.85% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Corn, sweet, white, frozen, kernels on cob, unprepared per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Corn, sweet, white, frozen, kernels on cob, unprepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Corn, sweet, white, frozen, kernels on cob, unprepared:

• 7 oz of Corn, sweet, white, frozen, kernels on cob, unprepared contain 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 All Types Kidney Beans.
• Both Canned Kidney Beans and Corn, sweet, white, frozen, kernels on cob, unprepared provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Canned All Types Kidney Beans as well as Corn, sweet, white, frozen, kernels on cob, unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Corn, sweet, white, frozen, kernels on cob, unprepared:

• 7 ounces of Canned Kidney Beans have 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.
• While 7 oz of Corn, sweet, white, frozen, kernels on cob, unprepared contain 1.5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Corn, sweet, white, frozen, kernels on cob, unprepared contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per seven ounces.
• 7 ounces of Corn, sweet, white, frozen, kernels on cob, unprepared lack sufficient amounts of Calcium
• Both Canned All Types Kidney Beans as well as Corn, sweet, white, frozen, kernels on cob, unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 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.
• While 7 oz of Corn, sweet, white, frozen, kernels on cob, unprepared contain 3.4 times more Omega 6 and 1.6 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Corn, sweet, white, frozen, kernels on cob, unprepared offer comparable quantities of Energy per seven ounces.
• 7 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Corn, sweet, white, frozen, kernels on cob, unprepared provide inadequate amounts of Omega 3