Comparing Nutrients in 7 ounces Boiled Yellow Sweet Corn VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn	12%	12%	76%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Yellow Sweet Corn	Canned Kidney Beans	Recommended Dietary Allowance
Energy	6.57% 191kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.84% 1.16g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.6g	22% 28.8g	130g per day for Men 19-50 years
Sugars	12.4% 9g	5.06% 3.67g	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	2.16% 1.57g	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	% 1.67g	% 0g	g per day for Men 19-50 years
Sucrose	% 5.44g	% 3.67g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	12% 6.77g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.2% 0.28mg	11.3% 0.15mg	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	11.4% 45.6μg	18% 71.4μg	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	12% 11mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	29.8% 0.27mg	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	11% 0.89mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	14.5% 0.33mg	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	22% 153mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	3.94% 146g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Yellow Sweet Corn vs Canned Kidney Beans:

• Boiled and Drained Yellow Sweet Corn has 4.1 times more Vitamin B3, 5.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 4.6 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Vitamin B9 and 10.3 times more Vitamin K than Boiled and Drained Yellow Sweet Corn.
• Both Boiled and Drained Yellow Sweet Corn and Canned All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
• Both Boiled and Drained Yellow Sweet Corn as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Boiled Yellow Sweet Corn vs Canned Kidney Beans:

• Boiled and Drained Yellow Sweet Corn has 1.3 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 11.3 times more Calcium, 2.8 times more Copper, 2.6 times more Iron, 4.5 times more Selenium and 296 times more Sodium than Boiled and Drained Yellow Sweet Corn.
• Both Boiled and Drained Yellow Sweet Corn and Canned All Types Kidney Beans have similar amounts of Magnesium, Manganese, Phosphorus, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Yellow Sweet Corn has 2.5 times more Fat, 5.5 times more Omega 6, 1.4 times more Carbohydrate, 2.5 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.6 times more Omega 3, 1.8 times more Fiber and 1.5 times more Protein than Boiled and Drained Yellow Sweet Corn.
• Both Boiled and Drained Yellow Sweet Corn and Canned All Types Kidney Beans have similar amounts of Energy per 7 oz.
• Both Boiled and Drained Yellow Sweet Corn as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.