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

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Yellow Sweet Corn	Red Kidney Beans	Recommended Dietary Allowance
Energy	5.9% 171kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	2.76% 2.68g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.94g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	94% 122g	130g per day for Men 19-50 years
Sugars	17% 12.4g	5.75% 4.17g	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	5.3% 3.85g	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	% 6.8g	NA	g per day for Men 19-50 years
Sucrose	% 1.77g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	79.4% 30g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	60.6% 0.79mg	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	21% 83.3μg	195% 782μg	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	15% 13.5mg	9.92% 8.93mg	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	0.93% 0.14mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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% 1.03mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	96% 2.2mg	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	25.2% 177mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	4.08% 151g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Sweet Corn VS Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Yellow 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 Yellow Sweet Corn vs Red Kidney Beans:

• 7 ounces of Yellow Sweet Corn have 1.5 times more Vitamin C than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 3.9 times more Vitamin B1, 3.9 times more Vitamin B2, 4.3 times more Vitamin B6, 9.4 times more Vitamin B9 and 18.7 times more Vitamin K than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Yellow Sweet Corn have insufficient amounts of Vitamin K
• Both Raw Yellow 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 Yellow Sweet Corn vs Red Kidney Beans:

• 7 ounces of Yellow 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, 6.8 times more Manganese, 4.6 times more Phosphorus, 5 times more Potassium, 5.3 times more Selenium and 6.1 times more Zinc than Raw Yellow Sweet Corn.
• 7 ounces of Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yellow Sweet Corn have 2.1 times more Omega 6 and 3 times more Sugars than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 3.9 times more Energy, 25.6 times more Omega 3, 3.3 times more Carbohydrate, 7.6 times more Fiber and 6.9 times more Protein than Raw Yellow Sweet Corn.
• 7 ounces of Yellow Sweet Corn provide inadequate amounts of Omega 3
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6