Nutrient Comparison: White Sweet Corn VS Red Kidney Beans per 7 oz
Compare the macro and micronutrient content in 7 oz of White Sweet Corn versus 7 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of White Sweet Corn vs Red Kidney Beans:
- 7 ounces of White Sweet Corn have 1.5 times more Vitamin C than Red Kidney Beans.
- While 7 oz of Raw Red Kidney Beans contain 3 times more Vitamin B1, 3.6 times more Vitamin B2, 7.2 times more Vitamin B6, 8.6 times more Vitamin B9 and 18.7 times more Vitamin K than Raw White Sweet Corn.
- Both White Sweet Corn and Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
- 7 ounces of White Sweet Corn have insufficient amounts of Vitamin K
- Both Raw White Sweet Corn as well as Raw 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 White Sweet Corn vs Red Kidney Beans:
- 7 ounces of White Sweet Corn have 6.5 times more Water than Red Kidney Beans.
- While 7 oz of Raw Red Kidney Beans contain 41.5 times more Calcium, 12.9 times more Copper, 12.9 times more Iron, 3.7 times more Magnesium, 6.9 times more Manganese, 4.6 times more Phosphorus, 5 times more Potassium, 5.3 times more Selenium and 6.2 times more Zinc than Raw White Sweet Corn.
- 7 ounces of White Sweet Corn lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of White Sweet Corn have 2.4 times more Omega 6 and 1.5 times more Sugars than Red Kidney Beans.
- While 7 oz of Raw Red Kidney Beans contain 3.9 times more Energy, 22.4 times more Omega 3, 3.2 times more Carbohydrate, 5.6 times more Fiber and 7 times more Protein than Raw White Sweet Corn.
- 7 ounces of White Sweet Corn provide inadequate amounts of Omega 3
- 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6