Comparing Nutrients in 7 ounces Cornmeal, degermed, enriched, yellow VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, degermed, enriched, yellow	8%	4%	88%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cornmeal, degermed, enriched, yellow	California Red Kidney Beans	Recommended Dietary Allowance
Energy	25.3% 734kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.47g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	9.43% 1.6g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 158g	91% 119g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	0.47% 0.34g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 1.35g	NA	g per day for Men 19-50 years
Fiber	20.4% 7.74g	130% 49.4g	38g per day for Men 19-50 years
Protein	25% 14g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, degermed, enriched, yellow	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.3% 0.76mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.6% 9.86mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	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	104% 415μg	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	0% 0mg	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	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, degermed, enriched, yellow	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	243% 2.2mg	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	108% 8.65mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	86.3% 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	28% 196mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.6% 22g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, degermed, enriched, yellow VS California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cornmeal, degermed, enriched, yellow versus 7 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cornmeal, degermed, enriched, yellow vs California Red Kidney Beans:

• 7 ounces of Cornmeal, degermed, enriched, yellow have 1.7 times more Vitamin B2 and 2.4 times more Vitamin B3 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 3.3 times more Vitamin B5, 2.2 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Cornmeal, degermed, enriched, yellow.
• Both Cornmeal, degermed, enriched, yellow and California Red Kidney Beans provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin C
• Both Cornmeal, degermed, enriched, yellow as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cornmeal, degermed, enriched, yellow vs California Red Kidney Beans:

• 7 ounces of Cornmeal, degermed, enriched, yellow have 3.3 times more Selenium than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 65 times more Calcium, 14.5 times more Copper, 2.1 times more Iron, 5 times more Magnesium, 5.7 times more Manganese, 4.1 times more Phosphorus, 10.5 times more Potassium and 3.9 times more Zinc than Cornmeal, degermed, enriched, yellow.
• 7 ounces of Cornmeal, degermed, enriched, yellow lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cornmeal, degermed, enriched, yellow have 15 times more Omega 6 and 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 4.2 times more Omega 3, 6.4 times more Fiber and 3.4 times more Protein than Cornmeal, degermed, enriched, yellow.
• Both Cornmeal, degermed, enriched, yellow and California Red Kidney Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Cornmeal, degermed, enriched, yellow provide inadequate amounts of Omega 3
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6