Comparing Nutrients in 7 ounces Canned Kidney Beans VS White Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
White Sweet Corn	13%	11%	76%

Macro Nutrients

	Canned Kidney Beans	White Sweet Corn	Recommended Dietary Allowance
Energy	5.75% 167kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	2.4% 2.34g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	6.33% 1.08g	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	29% 37.7g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	8.8% 6.4g	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% 5.36g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	White Sweet Corn	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	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	8.4% 0.11mg	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	23% 91μg	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	15% 13.5mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	White Sweet Corn	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	12% 0.11mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	14% 0.32mg	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	25.2% 177mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.07% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS White Sweet Corn per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of White Sweet Corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs White Sweet Corn:

• 7 ounces of Canned Kidney Beans have 1.3 times more Vitamin B6 and 13.7 times more Vitamin K than White Sweet Corn.
• While 7 oz of Raw White Sweet Corn contain 1.7 times more Vitamin B1, 4.1 times more Vitamin B3, 5.5 times more Vitamin B5, 1.3 times more Vitamin B9 and 5.7 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and White Sweet Corn provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• 7 ounces of White Sweet Corn have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Raw White Sweet Corn have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs White Sweet Corn:

• 7 ounces of Canned Kidney Beans have 17 times more Calcium, 2.5 times more Copper, 2.3 times more Iron and 19.7 times more Sodium than White Sweet Corn.
• While 7 oz of Raw White Sweet Corn contain 1.4 times more Magnesium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and White Sweet Corn contain similar levels of Manganese, Phosphorus, Potassium, Zinc and Water per seven ounces.
• 7 ounces of White Sweet Corn lack sufficient amounts of Calcium
• Both Canned All Types Kidney Beans as well as Raw White Sweet Corn lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 5.1 times more Omega 3, 1.6 times more Fiber and 1.6 times more Protein than White Sweet Corn.
• While 7 oz of Raw White Sweet Corn contain 5.1 times more Omega 6, 1.3 times more Carbohydrate and 1.7 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and White Sweet Corn offer comparable quantities of Energy per seven ounces.
• 7 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of White Sweet Corn provide inadequate amounts of Omega 3