Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Boiled Frozen sweet yellow Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Energy	8.5% 246kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	NA	8.4% 6.1g	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	NA	1.26% 0.91g	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	NA	% 0.95g	g per day for Men 19-50 years
Sucrose	NA	% 3.9g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	32.4% 18g	9.04% 5.06g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	15% 0.2mg	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	36.7% 147μg	17.4% 69.5μg	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	7.7% 6.95mg	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	NA	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	13% 131mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	10.6% 0.095mg	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	74% 5.9mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	13.4% 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	39% 272mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	13.6% 462mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Boiled Frozen sweet yellow Corn kernels per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Boiled Frozen sweet yellow Corn kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Boiled Frozen sweet yellow Corn kernels:

• 7 ounces of Boiled California Red Kidney Beans have 4.3 times more Vitamin B1, 1.5 times more Vitamin B5 and 2.1 times more Vitamin B9 than Boiled Frozen sweet yellow Corn kernels.
• While 7 oz of Boiled Frozen sweet yellow Corn kernels, drained contain 2.4 times more Vitamin B3 and 2.9 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Frozen sweet yellow Corn kernels provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Boiled Frozen sweet yellow Corn kernels:

• 7 ounces of Boiled California Red Kidney Beans have 22 times more Calcium, 6 times more Copper, 6.3 times more Iron, 1.7 times more Magnesium, 2.1 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium, 1.7 times more Selenium and 1.4 times more Zinc than Boiled Frozen sweet yellow Corn kernels.
• 7 ounces of Boiled Frozen sweet yellow Corn kernels lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.5 times more Energy, 3.6 times more Omega 3, 3.9 times more Fiber and 3.6 times more Protein than Boiled Frozen sweet yellow Corn kernels.
• Both Boiled California Red Kidney Beans and Boiled Frozen sweet yellow Corn kernels offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Frozen sweet yellow Corn kernels provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Boiled Frozen sweet yellow Corn kernels, drained provide inadequate amounts of Omega 6 in seven ounces.