Comparing Nutrients in 100 grams Cornmeal, degermed, enriched, yellow VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, degermed, enriched, yellow	8%	4%	88%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cornmeal, degermed, enriched, yellow	California Red Kidney Beans	Recommended Dietary Allowance
Energy	12.8% 370kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	4.75% 0.81g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.5g	46% 59.8g	130g per day for Men 19-50 years
Sugars	2.22% 1.6g	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	0.23% 0.17g	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	% 0.56g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	10.3% 3.9g	65.5% 25g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, degermed, enriched, yellow	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.97mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	30.5% 0.4mg	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	52.3% 209μg	99% 394μg	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	5% 4.5mg	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	0.8% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, degermed, enriched, yellow	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.3% 3mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	8.44% 0.076mg	122% 1.1mg	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	54.5% 4.36mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	7.57% 0.17mg	43.5% 1mg	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	14% 99mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cornmeal, degermed, enriched, yellow vs California Red Kidney Beans:

• Cornmeal, degermed, enriched, yellow has more Vitamin A, 1.7 times more Vitamin B2 and 2.4 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.3 times more Vitamin B5, 2.2 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Cornmeal, degermed, enriched, yellow.
• Both Cornmeal, degermed, enriched, yellow and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 100 g.
• Both Cornmeal, degermed, enriched, yellow as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cornmeal, degermed, enriched, yellow vs California Red Kidney Beans:

• Cornmeal, degermed, enriched, yellow has 3.3 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 65 times more Calcium, 14.5 times more Copper, 2.1 times more Iron, 5 times more Magnesium, 5.7 times more Manganese, 4.1 times more Phosphorus, 10.5 times more Potassium and 3.9 times more Zinc than Cornmeal, degermed, enriched, yellow.

Comparison of macro-nutrients per 100 grams:

• Cornmeal, degermed, enriched, yellow has 7 times more Fat, 15 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.2 times more Omega 3, 6.4 times more Fiber and 3.4 times more Protein than Cornmeal, degermed, enriched, yellow.
• Both Cornmeal, degermed, enriched, yellow and Raw California Red Kidney Beans have similar amounts of Energy per 100 g.
• Both Cornmeal, degermed, enriched, yellow as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.