Comparing Nutrients in 7 ounces Red Kidney Beans VS Enriched yellow Corn flour masa

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Enriched yellow Corn flour masa	9%	9%	82%

Macro Nutrients

	Red Kidney Beans	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Energy	23% 669kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	7.55% 7.32g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	19.5% 3.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	117% 152g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79.4% 30g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	80% 44.7g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	7.62% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	72.5% 0.94mg	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	80.4% 321μg	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	0% 0mg	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	2.78% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Calcium	16.5% 165mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	46% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	32.4% 0.75mg	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% 806mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.53% 19.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Enriched yellow Corn flour masa per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Enriched yellow Corn flour masa to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Enriched yellow Corn flour masa:

• 7 ounces of Red Kidney Beans have 4.1 times more Vitamin B5, 2.4 times more Vitamin B9 and more Vitamin C than Enriched yellow Corn flour masa.
• While 7 oz of Enriched yellow Corn flour masa contain 2.4 times more Vitamin B1, 3.7 times more Vitamin B2 and 4.7 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Enriched yellow Corn flour masa provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Enriched yellow Corn flour masa have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Enriched yellow Corn flour masa have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Enriched yellow Corn flour masa:

• 7 ounces of Red Kidney Beans have 3.3 times more Copper, 1.5 times more Magnesium, 3 times more Manganese, 1.8 times more Phosphorus, 5.2 times more Potassium and 1.6 times more Zinc than Enriched yellow Corn flour masa.
• While 7 oz of Enriched yellow Corn flour masa contain 1.7 times more Calcium, 1.3 times more Iron and 3.3 times more Selenium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 6.9 times more Omega 3, 2.4 times more Fiber and 2.7 times more Protein than Enriched yellow Corn flour masa.
• While 7 oz of Enriched yellow Corn flour masa contain 3.5 times more Fat and 7.3 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Enriched yellow Corn flour masa offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6