Comparing Nutrients in 100 grams Red Kidney Beans VS Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	11%	6%	83%

Macro Nutrients

	Red Kidney Beans	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Energy	11.6% 337kcal	2.2% 64kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	12% 15.4g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	40% 15g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	3.5% 1.95g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	2.17% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	5.87% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	2.85% 0.037mg	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	99% 394μg	9.5% 38μg	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	5% 4.5mg	6.1% 5.5mg	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	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Calcium	8.3% 83mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	6.22% 0.056mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	1.43% 0.033mg	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	58% 406mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	4.82% 164mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	2.2% 81.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Red Kidney Beans vs Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids:

• Raw Red Kidney Beans have 23.4 times more Vitamin B1, 3.5 times more Vitamin B2, 2.2 times more Vitamin B3, 1.5 times more Vitamin B5, 10.7 times more Vitamin B6 and 10.4 times more Vitamin B9 than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• Both Raw Red Kidney Beans and Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have similar amounts of Vitamin C per 100 g.
• Both Raw Red Kidney Beans as well as Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Red Kidney Beans vs Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids:

• Raw Red Kidney Beans have 20.8 times more Calcium, 12.5 times more Copper, 16.3 times more Iron, 8.6 times more Magnesium, 33.7 times more Manganese, 8 times more Phosphorus, 8.3 times more Potassium, 5.3 times more Selenium and 7.8 times more Zinc than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• While Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids contain 6.9 times more Water than Raw Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Raw Red Kidney Beans have 5.3 times more Energy, 2.1 times more Fat, 51.1 times more Omega 3, 4 times more Carbohydrate, 21.7 times more Fiber and 11.6 times more Protein than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• Both Raw Red Kidney Beans and Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have similar amounts of Omega 6 per 100 g.
• Both Raw Red Kidney Beans as well as Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.