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

Macros Ratio

	Protein	Fat	Carbs
Enriched yellow Corn flour masa	9%	9%	82%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Enriched yellow Corn flour masa	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	25% 720kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	7.55% 7.32g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.3g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	89% 116g	130g per day for Men 19-50 years
Sugars	NA	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	33.4% 12.7g	130% 49.4g	38g per day for Men 19-50 years
Protein	30% 16.8g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Enriched yellow Corn flour masa	Royal Red 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	244% 2.93mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.5% 0.94mg	60.4% 0.79mg	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	80.4% 321μg	195% 780μg	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	9.92% 8.93mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched yellow Corn flour masa	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	27.4% 274mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	220% 2mg	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	211% 17mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	32.4% 0.75mg	96% 2.2mg	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	65.5% 458mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.53% 19.4g	0.64% 23.6g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Enriched yellow Corn flour masa have 3.8 times more Vitamin B1, 3.4 times more Vitamin B2 and 4.7 times more Vitamin B3 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 4.1 times more Vitamin B5, 2.4 times more Vitamin B9 and more Vitamin C than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Royal Red Kidney Beans provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Enriched yellow Corn flour masa have insufficient amounts of Vitamin C
• Both Enriched yellow Corn flour masa as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Enriched yellow Corn flour masa have 3.3 times more Selenium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 4.8 times more Copper, 1.5 times more Magnesium, 2.9 times more Manganese, 1.8 times more Phosphorus, 5.1 times more Potassium and 1.5 times more Zinc than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Royal Red Kidney Beans contain similar levels of Calcium and Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Enriched yellow Corn flour masa have 8.2 times more Fat, 17.2 times more Omega 6 and 1.3 times more Carbohydrate than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 2.9 times more Omega 3, 3.9 times more Fiber and 3 times more Protein than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Royal Red Kidney Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6