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

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn	12%	12%	76%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Yellow Sweet Corn	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	6.57% 191kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	6.84% 1.16g	1.26% 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	35% 45.2g	130g per day for Men 19-50 years
Sugars	12.4% 9g	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	2.16% 1.57g	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	% 1.67g	NA	g per day for Men 19-50 years
Sucrose	% 5.44g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	12% 6.77g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.2% 0.28mg	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	11.4% 45.6μg	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	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	47.6% 0.43mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	37% 0.85mg	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	39% 274mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	18% 2mg	11mg per day for Men 19-50 years
Water	3.94% 146g	3.6% 133g	3700g per day for Men 19-50 years

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

• Boiled and Drained Yellow Sweet Corn has more Vitamin A, 2.9 times more Vitamin B3, 3.6 times more Vitamin B5 and 4.6 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Vitamin B1, 5.7 times more Vitamin B9 and 21 times more Vitamin K than Boiled and Drained Yellow Sweet Corn.
• Both Boiled and Drained Yellow Sweet Corn and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.
• Both Boiled and Drained Yellow Sweet Corn as well as Boiled 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 Boiled Kidney Beans:

• Boiled All Types Kidney Beans contain 11.7 times more Calcium, 4.4 times more Copper, 4.9 times more Iron, 1.6 times more Magnesium, 2.6 times more Manganese, 1.8 times more Phosphorus, 1.9 times more Potassium, 5.5 times more Selenium and 1.6 times more Zinc than Boiled and Drained Yellow Sweet Corn.
• Both Boiled and Drained Yellow Sweet Corn and Boiled All Types Kidney Beans have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Yellow Sweet Corn has 3 times more Fat, 5.4 times more Omega 6 and 14.2 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Energy, 9.4 times more Omega 3, 2.7 times more Fiber and 2.5 times more Protein than Boiled and Drained Yellow Sweet Corn.
• Both Boiled and Drained Yellow Sweet Corn and Boiled All Types Kidney Beans have similar amounts of Carbohydrate per 7 oz.
• Both Boiled and Drained Yellow Sweet Corn as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.