Comparing Nutrients in 7 ounces Canned Corn, Sweet, White, Cream Style, Regular Pack VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Cream Style, Regular Pack	8%	4%	88%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	5.06% 147kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.4% 37g	35% 45.2g	130g per day for Men 19-50 years
Sugars	16.7% 12g	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	6.27% 2.4g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	6.17% 3.45g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	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	22.3% 89.3μg	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	10% 9.13mg	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	0.93% 0.14mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	53.4% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	1.4% 55.6μg	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	7.7% 0.62mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	41% 0.95mg	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	11.3% 79.4mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	6.95% 236mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	34.5% 518mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	4.2% 155g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, White, Cream Style, Regular Pack VS Boiled Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Corn, Sweet, White, Cream Style, Regular Pack versus 7 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Corn, Sweet, White, Cream Style, Regular Pack vs Boiled Red Kidney Beans:

• 7 ounces of Canned Corn, Sweet, White, Cream Style, Regular Pack have 1.7 times more Vitamin B3 and 3.8 times more Vitamin C than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 6.4 times more Vitamin B1, 1.9 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin K than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Canned Corn, Sweet, White, Cream Style, Regular Pack have insufficient amounts of Vitamin K
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Corn, Sweet, White, Cream Style, Regular Pack vs Boiled Red Kidney Beans:

• 7 ounces of Canned Corn, Sweet, White, Cream Style, Regular Pack have 130.5 times more Sodium than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 7 times more Calcium, 11 times more Copper, 9.5 times more Iron, 3 times more Magnesium, 7 times more Manganese, 3.6 times more Phosphorus, 3.4 times more Potassium, 3 times more Selenium and 1.9 times more Zinc than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• 7 ounces of Canned Corn, Sweet, White, Cream Style, Regular Pack lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Corn, Sweet, White, Cream Style, Regular Pack have 19 times more Sugars than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.7 times more Energy, 28 times more Omega 3, 6.2 times more Fiber and 5 times more Protein than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack and Boiled Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Corn, Sweet, White, Cream Style, Regular Pack provide inadequate amounts of Omega 3
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.