Comparing Nutrients in 100 grams Canned Red Kidney Beans with Liquids VS White Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
White Cornmeal	9%	9%	82%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	White Cornmeal	Recommended Dietary Allowance
Energy	2.8% 81kcal	12.5% 362kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	1.58% 0.51g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	9.35% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	59% 77g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.85g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	19.2% 7.3g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	White Cornmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.49mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	8.5% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	23.4% 0.3mg	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	5.75% 23μg	6.25% 25μg	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	0.89% 0.8mg	0% 0mg	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	0.13% 0.02mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	White Cornmeal	Recommended Dietary Allowance
Calcium	2.9% 29mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	21.4% 0.19mg	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	15.6% 1.25mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	21.7% 0.5mg	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	15% 106mg	34.4% 241mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	8.44% 287mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	17% 256mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	16.5% 1.82mg	11mg per day for Men 19-50 years
Water	2.1% 78g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS White Cornmeal per 100 g

Compare the macro and micronutrient content in 100 g of Canned Red Kidney Beans with Liquids versus 100 g of White Cornmeal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Red Kidney Beans with Liquids vs White Cornmeal:

• 100 grams of Canned Red Kidney Beans with Liquids have 13.7 times more Vitamin K than White Cornmeal.
• While 100 g of Whole-grain White Cornmeal contain 3.6 times more Vitamin B1, 3 times more Vitamin B2, 7.4 times more Vitamin B3, 3.3 times more Vitamin B5, 3.8 times more Vitamin B6 and 21 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and White Cornmeal provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• 100 grams of White Cornmeal have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Whole-grain White Cornmeal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Red Kidney Beans with Liquids vs White Cornmeal:

• 100 grams of Canned Red Kidney Beans with Liquids have 4.8 times more Calcium, 7.3 times more Sodium and 7.6 times more Water than White Cornmeal.
• While 100 g of Whole-grain White Cornmeal contain 1.3 times more Copper, 2.8 times more Iron, 4.2 times more Magnesium, 1.7 times more Manganese, 2.3 times more Phosphorus, 14.1 times more Selenium and 2.9 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and White Cornmeal contain similar levels of Potassium per 100 grams.
• 100 grams of White Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Red Kidney Beans with Liquids have 2.9 times more Sugars than White Cornmeal.
• While 100 g of Whole-grain White Cornmeal contain 4.5 times more Energy, 10 times more Fat, 19.1 times more Omega 6, 5.2 times more Carbohydrate, 1.7 times more Fiber and 1.6 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and White Cornmeal offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6