Comparing Nutrients in 7 ounces Whole Yellow Corn Flour VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Whole Yellow Corn Flour	7%	9%	84%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Whole Yellow Corn Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	24.7% 716kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.66g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 153g	35% 45.2g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	0.88% 0.64g	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	38% 14.5g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Whole Yellow Corn Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.7% 0.49mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.77mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	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	12.4% 49.6μg	64.5% 258μg	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	0% 0mg	2.65% 2.4mg	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	5.56% 0.83mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Yellow Corn Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	47.6% 0.43mg	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	59% 4.72mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	37% 0.85mg	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	77% 540mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	55.6% 30.6μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	31.2% 3.43mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.59% 21.7g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Whole Yellow Corn Flour vs Boiled Kidney Beans:

• Whole-grain Yellow Corn Flour has more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 3.3 times more Vitamin B3, 3 times more Vitamin B5, 3.1 times more Vitamin B6 and 14 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.2 times more Vitamin B9, more Vitamin C and 28 times more Vitamin K than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Whole Yellow Corn Flour vs Boiled Kidney Beans:

• Whole-grain Yellow Corn Flour has 2.2 times more Magnesium, 2 times more Phosphorus, 14 times more Selenium and 1.7 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5 times more Calcium, 1.3 times more Potassium and 6.1 times more Water than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour and Boiled All Types Kidney Beans have similar amounts of Copper, Iron and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Whole-grain Yellow Corn Flour has 2.8 times more Energy, 7.7 times more Fat, 7.4 times more Saturated Fat, 15.8 times more Omega 6 and 3.4 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Omega 3 and 1.3 times more Protein than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour and Boiled All Types Kidney Beans have similar amounts of Fiber per 7 oz.
• Both Whole-grain Yellow Corn Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.