Comparing Nutrients in 7 ounces Corn VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Corn	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	25% 724kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	9.7% 9.4g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.32g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.16g	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	113% 147g	89% 116g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	38% 14.5g	130% 49.4g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Corn	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	63.7% 0.76mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	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	9.43% 37.7μg	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	6.5% 0.97mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	69.2% 0.62mg	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	67.2% 5.38mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	42% 0.96mg	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	59.5% 417mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	16.8% 570mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	56% 30.8μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Corn 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 Corn vs Royal Red Kidney Beans:

• 7 ounces of Corn have 1.7 times more Vitamin B3 and 1.6 times more Vitamin B6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.8 times more Vitamin B5, 20.7 times more Vitamin B9 and more Vitamin C than Yellow Corn Grain .
• Both Corn and Royal Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Corn have insufficient amounts of Vitamin C
• Both Yellow Corn Grain 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 Corn vs Royal Red Kidney Beans:

• 7 ounces of Corn have 4.8 times more Selenium and 2.7 times more Sodium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 18.7 times more Calcium, 3.2 times more Copper, 3.2 times more Iron, 2.3 times more Manganese, 1.9 times more Phosphorus and 4.7 times more Potassium than Yellow Corn Grain .
• Both Corn and Royal Red Kidney Beans contain similar levels of Magnesium and Zinc per seven ounces.
• 7 ounces of Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Corn have 10.5 times more Fat, 10.3 times more Saturated Fat, 21.6 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 2.3 times more Omega 3, 3.4 times more Fiber and 2.7 times more Protein than Yellow Corn Grain .
• Both Corn 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