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

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Canned Kidney Beans	Yellow 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	2.76% 2.68g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	5.5% 0.94g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	17% 12.4g	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	5.3% 3.85g	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	% 6.8g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 1.77g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	10.4% 3.97g	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	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	NA	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	14% 0.18mg	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	21% 83.3μg	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	Yellow 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	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.08% 151g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have 13.7 times more Vitamin K than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.3 times more Vitamin B1, 4.3 times more Vitamin B3, 5.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 5.7 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Yellow Sweet Corn have similar amounts of Vitamin B2 and Vitamin B9 per 7 oz.
• Both Canned All Types Kidney Beans as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

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

• Canned All Types Kidney Beans have 17 times more Calcium, 2.5 times more Copper, 2.3 times more Iron, 1.5 times more Selenium and 19.7 times more Sodium than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.4 times more Magnesium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Yellow Sweet Corn have similar amounts of Manganese, Phosphorus, Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 5.9 times more Omega 3, 2.2 times more Fiber and 1.6 times more Protein than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 2.3 times more Fat, 2.3 times more Saturated Fat, 4.5 times more Omega 6, 1.3 times more Carbohydrate, 3.4 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Yellow Sweet Corn have similar amounts of Energy per 7 oz.
• Both Canned All Types Kidney Beans as well as Raw Yellow Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.