Comparing Nutrients in 7 ounces Canned Kidney Beans VS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%

Macro Nutrients

	Canned Kidney Beans	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Energy	5.75% 167kcal	6.02% 175kcal	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	4.14% 0.7g	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	31.6% 41g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	6.84% 4.96g	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	0.82% 0.6g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 3.27g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	11% 4.17g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Vitamin A	NA	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	21.6% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	25.6% 0.33mg	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	18% 71.4μg	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	14% 12.7mg	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	0.26% 0.04mg	1.06% 0.16mg	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	Corn, sweet, yellow, frozen, kernels cut off 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	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.72% 29μg	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	10.6% 0.24mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.02% 149g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have 1.4 times more Vitamin B1 and 13.7 times more Vitamin K than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 1.3 times more Vitamin B2, 4.2 times more Vitamin B3, 2.6 times more Vitamin B5, 2.3 times more Vitamin B6 and 5.3 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Vitamin B9 per 7 oz.
• Both Canned All Types Kidney Beans as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• Canned All Types Kidney Beans have 8.5 times more Calcium, 3.8 times more Copper, 2.8 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Selenium, 98.7 times more Sodium and 1.2 times more Zinc than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Canned All Types Kidney Beans and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 7.5 times more Omega 3, 2 times more Fiber and 1.7 times more Protein than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 3.3 times more Omega 6, 1.4 times more Carbohydrate and 1.4 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Energy per 7 oz.
• Both Canned All Types Kidney Beans as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.