Comparing Nutrients in 100 grams Boiled Royal Red Kidney Beans VS White Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
White Cornmeal	9%	9%	82%

Macro Nutrients

	Boiled Royal Red Kidney Beans	White Cornmeal	Recommended Dietary Allowance
Energy	4.24% 123kcal	12.5% 362kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	1.58% 0.51g	32g per day for Men 19-50 years
Omega 3	3.56% 0.057g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	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	17% 22g	59% 77g	130g per day for Men 19-50 years
Sugars	NA	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	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	24.5% 9.3g	19.2% 7.3g	38g per day for Men 19-50 years
Protein	17% 9.5g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal Red Kidney Beans	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	7.9% 0.095mg	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	3.45% 0.55mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	8.5% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	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	18.5% 74μg	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	1.33% 1.2mg	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	NA	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Royal Red Kidney Beans	White Cornmeal	Recommended Dietary Allowance
Calcium	4.4% 44mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	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	34.6% 2.77mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	20.3% 142mg	34.4% 241mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	8.44% 287mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	16.5% 1.82mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Royal Red Kidney Beans VS White Cornmeal per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Royal Red Kidney Beans 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 Boiled Royal Red Kidney Beans vs White Cornmeal:

• 100 grams of Boiled Royal Red Kidney Beans have 3 times more Vitamin B9 than White Cornmeal.
• While 100 g of Whole-grain White Cornmeal contain 4.1 times more Vitamin B1, 3 times more Vitamin B2, 6.6 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.9 times more Vitamin B6 than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans 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 Boiled Royal Red Kidney Beans vs White Cornmeal:

• 100 grams of Boiled Royal Red Kidney Beans have 7.3 times more Calcium, 1.4 times more Copper and 1.3 times more Potassium than White Cornmeal.
• While 100 g of Whole-grain White Cornmeal contain 3 times more Magnesium, 2 times more Manganese, 1.7 times more Phosphorus, 12.9 times more Selenium, 7 times more Sodium and 2 times more Zinc than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and White Cornmeal contain similar levels of Iron per 100 grams.
• 100 grams of White Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Royal Red Kidney Beans have 1.3 times more Fiber than White Cornmeal.
• While 100 g of Whole-grain White Cornmeal contain 2.9 times more Energy, 21.1 times more Fat, 44.1 times more Omega 6 and 3.5 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and White Cornmeal offer comparable quantities of Omega 3 and Protein per 100 grams.
• 100 grams of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6