Comparing Nutrients in 7 ounces Cornmeal, white, self-rising, bolted, plain, enriched VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, bolted, plain, enriched	10%	9%	81%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cornmeal, white, self-rising, bolted, plain, enriched	California Red Kidney Beans	Recommended Dietary Allowance
Energy	23% 663kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	17.5% 3g	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	107% 139g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	130% 49.4g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, bolted, plain, enriched	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.4% 1.07mg	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	116% 462μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, white, self-rising, bolted, plain, enriched	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	71.6% 716mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	143% 11.4mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	NA	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	228% 1596mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	15% 506mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	165% 2475mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.68% 25g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, white, self-rising, bolted, plain, enriched VS California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cornmeal, white, self-rising, bolted, plain, enriched 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, white, self-rising, bolted, plain, enriched vs California Red Kidney Beans:

• 7 ounces of Cornmeal, white, self-rising, bolted, plain, enriched have 1.2 times more Vitamin B1, 1.8 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.4 times more Vitamin B6 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 1.8 times more Vitamin B5, 1.7 times more Vitamin B9 and more Vitamin C than Cornmeal, white, self-rising, bolted, plain, enriched.
• 7 ounces of Cornmeal, white, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin C
• Both Cornmeal, white, self-rising, bolted, plain, enriched 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, white, self-rising, bolted, plain, enriched vs California Red Kidney Beans:

• 7 ounces of Cornmeal, white, self-rising, bolted, plain, enriched have 1.9 times more Calcium, 2 times more Phosphorus and 113.4 times more Sodium than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 7.3 times more Copper, 1.6 times more Iron, 1.9 times more Magnesium, 5.8 times more Potassium and 1.3 times more Zinc than Cornmeal, white, self-rising, bolted, plain, enriched.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cornmeal, white, self-rising, bolted, plain, enriched have 13.6 times more Fat and 27.8 times more Omega 6 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 1.8 times more Omega 3, 3.7 times more Fiber and 2.9 times more Protein than Cornmeal, white, self-rising, bolted, plain, enriched.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6