Comparing Nutrients in 7 ounces Corn VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Navy Beans	26%	4%	70%

Macro Nutrients

	Corn	Navy Beans	Recommended Dietary Allowance
Energy	25% 724kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	9.7% 9.4g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.32g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	66.7% 1.07g	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.16g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	93% 121g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	10.6% 7.7g	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% 0g	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	% 0.42g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	38% 14.5g	80% 30.4g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	79% 44.3g	56g per day for Men 19-50 years

Vitamins

	Corn	Navy 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	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	65.3% 0.85mg	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	181% 722μg	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	NA	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Navy Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	69.2% 0.62mg	184% 1.66mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	82.7% 347mg	420mg per day for Men 19-50 years
Manganese	42% 0.96mg	122% 2.8mg	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% 808mg	700mg per day for Men 19-50 years
Potassium	16.8% 570mg	69% 2352mg	3400mg per day for Men 19-50 years
Selenium	56% 30.8μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	66% 7.24mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Navy Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Corn versus 7 oz of Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Corn vs Navy Beans:

• 7 ounces of Corn have 1.2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B6 and 24.5 times more Vitamin E than Navy Beans.
• While 7 oz of Raw Navy Beans contain 2 times more Vitamin B1, 1.8 times more Vitamin B5, 19.2 times more Vitamin B9 and 8.3 times more Vitamin K than Yellow Corn Grain .
• 7 ounces of Corn have insufficient amounts of Vitamin K
• 7 ounces of Navy Beans have insufficient amounts of Vitamin E
• Both Yellow Corn Grain as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Corn vs Navy Beans:

• 7 ounces of Corn have 1.4 times more Selenium and 7 times more Sodium than Navy Beans.
• While 7 oz of Raw Navy Beans contain 21 times more Calcium, 2.7 times more Copper, 2 times more Iron, 1.4 times more Magnesium, 2.9 times more Manganese, 1.9 times more Phosphorus, 4.1 times more Potassium and 1.7 times more Zinc than Yellow Corn Grain .
• 7 ounces of Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Corn have 3.2 times more Fat, 3.9 times more Saturated Fat, 6.3 times more Omega 6 and 1.2 times more Carbohydrate than Navy Beans.
• While 7 oz of Raw Navy Beans contain 8.3 times more Omega 3, 6.1 times more Sugars, 2.1 times more Fiber and 2.4 times more Protein than Yellow Corn Grain .
• Both Corn and Navy Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Navy Beans provide inadequate amounts of Omega 6