Comparing Nutrients in 7 ounces California Red Kidney Beans VS Microwaved Yellow Corn, Whole Kernel, Frozen

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%

Macro Nutrients

	California Red Kidney Beans	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Energy	22.6% 655kcal	7.73% 224kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	5.24% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	39.5% 51.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	0.71% 0.52g	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	% 0.85g	g per day for Men 19-50 years
Sucrose	NA	% 5.3g	g per day for Men 19-50 years
Fiber	130% 49.4g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	25.3% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	18.3% 0.24mg	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	195% 782μg	19% 75.4μg	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	9.92% 8.93mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Calcium	38.7% 387mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	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	232% 18.6mg	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	11% 0.26mg	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	115% 804mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	16% 548mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	3.67% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Microwaved Yellow Corn, Whole Kernel, Frozen per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Microwaved Yellow Corn, Whole Kernel, Frozen to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• 7 ounces of California Red Kidney Beans have 6.4 times more Vitamin B1, 4.4 times more Vitamin B2, 1.2 times more Vitamin B5, 3.3 times more Vitamin B6 and 10.4 times more Vitamin B9 than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both California Red Kidney Beans and Microwaved Yellow Corn, Whole Kernel, Frozen provide similar amounts of Vitamin B3 per seven ounces.
• Both Raw California Red Kidney Beans as well as Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• 7 ounces of California Red Kidney Beans have 39 times more Calcium, 20.4 times more Copper, 24 times more Iron, 6.4 times more Magnesium, 7.8 times more Manganese, 4.3 times more Phosphorus, 5.4 times more Potassium and 4.8 times more Zinc than Microwaved Yellow Corn, Whole Kernel, Frozen.
• 7 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 2.9 times more Energy, 6 times more Omega 3, 2.3 times more Carbohydrate, 9.6 times more Fiber and 6.7 times more Protein than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While 7 oz of Microwaved Yellow Corn, Whole Kernel, Frozen contain 8.3 times more Omega 6 than Raw California Red Kidney Beans.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen provide inadequate amounts of Omega 3