Comparing Nutrients in 7 ounces Boiled White Sweet Corn VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled White Sweet Corn	12%	11%	77%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled White Sweet Corn	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	6.64% 192kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	6.84% 1.16g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	2.8% 2.02g	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	% 1.4g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	12% 6.63g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled White Sweet Corn	Boiled California 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	15% 0.18mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.7% 3.3mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	16% 0.21mg	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	9.92% 39.7μg	36.7% 147μg	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	13.7% 12.3mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Sweet Corn	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	63.7% 0.57mg	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	13.6% 1.1mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.42mg	27.4% 0.63mg	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	26% 183mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	3.9% 145g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Sweet Corn VS Boiled California Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled White Sweet Corn vs Boiled California Red Kidney Beans:

• 7 ounces of Boiled White Sweet Corn have 3.1 times more Vitamin B3, 3.4 times more Vitamin B5, 1.2 times more Vitamin B6 and 5.2 times more Vitamin C than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.4 times more Vitamin B1 and 3.7 times more Vitamin B9 than Boiled and Drained White Sweet Corn.
• Both Boiled White Sweet Corn and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled and Drained White Sweet Corn as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled White Sweet Corn vs Boiled California Red Kidney Beans:

• 7 oz of Boiled California Red Kidney Beans contain 33 times more Calcium, 5.1 times more Copper, 5.4 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Selenium and 1.6 times more Zinc than Boiled and Drained White Sweet Corn.
• 7 ounces of Boiled White Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled White Sweet Corn have 29.3 times more Omega 6 than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.3 times more Energy, 1.8 times more Omega 3, 3.4 times more Fiber and 2.7 times more Protein than Boiled and Drained White Sweet Corn.
• Both Boiled White Sweet Corn and Boiled California Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled White Sweet Corn provide inadequate amounts of Omega 3
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6