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Comparing Nutrients in 100 grams CornVS Boiled California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Corn
10%
11%
79%
Boiled California Red Kidney Beans
29%
1%
70%
100 g ▼

Macro Nutrients

12.6%365kcal
Energy
4.28%124kcal
365 kcalvs124 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.9%4.74g
Fat
0.093%0.09g
4.74 gvs0.09 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.1%0.67g
Saturated Fat
0.044%0.014g
0.67 gvs0.014 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.06%0.065g
Omega 3
2%0.032g
0.065 gvs0.032 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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12.3%2.1g
Omega 6
0.12%0.02g
2.1 gvs0.02 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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57%74.3g
Carbohydrate
17.2%22.4g
74.3 gvs22.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.88%0.64g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.64 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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19.2%7.3g
Fiber
24.5%9.3g
7.3 gvs9.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17%9.4g
Protein
16.3%9.13g
9.4 gvs9.13 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.22%11μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
11 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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32%0.39mg
Vitamin B1
10.8%0.13mg
Thiamine
0.39 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15.5%0.2mg
Vitamin B2
4.77%0.062mg
Riboflavin
0.2 mgvs0.062 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22.7%3.63mg
Vitamin B3
3.38%0.54mg
Niacin, nicotinic acid, niacinamide
3.63 mgvs0.54 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.5%0.42mg
Vitamin B5
4.38%0.22mg
Pantothenic acid
0.42 mgvs0.22 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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48%0.62mg
Vitamin B6
8%0.1mg
Pyridoxine
0.62 mgvs0.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.75%19μg
Vitamin B9
18.5%74μg
Folates and Folic Acid
19 μgvs74 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
1.33%1.2mg
Ascorbic acid
0 mgvs1.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.27%0.49mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.49 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.25%0.3μg
Vitamin K
NA
Phytomenadione or phylloquinone
0.3 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.7%7mg
Calcium
6.6%66mg
7 mgvs66 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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35%0.31mg
Copper
32%0.29mg
0.31 mgvs0.29 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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34%2.7mg
Iron
37.3%2.98mg
2.7 mgvs2.98 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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30.2%127mg
Magnesium
11.4%48mg
127 mgvs48 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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21%0.49mg
Manganese
14%0.32mg
0.49 mgvs0.32 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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30%210mg
Phosphorus
19.6%137mg
210 mgvs137 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.44%287mg
Potassium
12.3%419mg
287 mgvs419 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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28%15.5μg
Selenium
2.2%1.2μg
15.5 μgvs1.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.33%35mg
Sodium
0.27%4mg
35 mgvs4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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20%2.2mg
Zinc
7.8%0.86mg
2.2 mgvs0.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.28%10.4g
Water
1.8%67g
10.4 gvs67 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Corn vs Boiled California Red Kidney Beans:
Comparing minerals per 100 grams for Corn vs Boiled California Red Kidney Beans:
Comparison of macro-nutrients per 100 grams:



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