Comparing Nutrients in 7 ounces Frozen sweet white Corn kernels VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen sweet white Corn kernels	12%	7%	81%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen sweet white Corn kernels	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	6.02% 175kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	3.84% 0.65g	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	31.6% 41g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	25% 18g	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	0.55% 0.4g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	15% 5.75g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	10.7% 6g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Frozen sweet white Corn kernels	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	13.7% 0.16mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.43mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	18% 71.4μg	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	14% 12.5mg	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	NA	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

	Frozen sweet white Corn kernels	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	63.7% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	0.72% 29μg	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	10% 0.81mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	20% 139mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	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	6.68% 0.73mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	4.02% 149g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen sweet white Corn kernels VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen sweet white Corn kernels 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 Frozen sweet white Corn kernels vs Boiled California Red Kidney Beans:

• 7 ounces of Frozen sweet white Corn kernels have 3.2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 5.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.6 times more Vitamin B1 and 2.1 times more Vitamin B9 than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels 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 Frozen sweet white Corn kernels 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 Frozen sweet white Corn kernels vs Boiled California Red Kidney Beans:

• 7 oz of Boiled California Red Kidney Beans contain 16.5 times more Calcium, 8 times more Copper, 7.3 times more Iron, 2.7 times more Magnesium, 2.5 times more Manganese, 2 times more Phosphorus, 2 times more Potassium, 1.7 times more Selenium and 2.3 times more Zinc than Frozen sweet white Corn kernels.
• 7 ounces of Frozen sweet white Corn kernels lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled California Red Kidney Beans contain 1.4 times more Energy, 2.3 times more Omega 3, 3.2 times more Fiber and 3 times more Protein than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Boiled California Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Frozen sweet white Corn kernels provide inadequate amounts of Omega 3
• Both Frozen sweet white Corn kernels as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.