Comparing Nutrients in 100 grams White Cornmeal VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
White Cornmeal	9%	9%	82%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	White Cornmeal	Red Kidney Beans	Recommended Dietary Allowance
Energy	12.5% 362kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	1.58% 0.51g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	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	59% 77g	47% 61.3g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	2.9% 2.1g	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	19.2% 7.3g	40% 15g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	White Cornmeal	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.39mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.43mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	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	6.25% 25μg	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	2.8% 0.42mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Cornmeal	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.6% 6mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	43% 3.45mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	48.3% 1.1mg	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	34.4% 241mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	8.44% 287mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	2.33% 35mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.82mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.32% 11.8g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of White Cornmeal have 1.7 times more Vitamin B3 and 2 times more Vitamin E than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 1.6 times more Vitamin B1, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6, 15.8 times more Vitamin B9, more Vitamin C and 18.7 times more Vitamin K than Whole-grain White Cornmeal.
• Both White Cornmeal and Red Kidney Beans provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of White Cornmeal have insufficient amounts of Vitamin C and Vitamin K
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Whole-grain White Cornmeal as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of White Cornmeal have 4.8 times more Selenium and 2.9 times more Sodium than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 13.8 times more Calcium, 3.6 times more Copper, 1.9 times more Iron, 2.2 times more Manganese, 1.7 times more Phosphorus, 4.7 times more Potassium and 1.5 times more Zinc than Whole-grain White Cornmeal.
• Both White Cornmeal and Red Kidney Beans contain similar levels of Magnesium per 100 grams.
• 100 grams of White Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of White Cornmeal have 3.4 times more Fat, 7 times more Omega 6 and 1.3 times more Carbohydrate than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 7.3 times more Omega 3, 3.3 times more Sugars, 2.1 times more Fiber and 2.8 times more Protein than Whole-grain White Cornmeal.
• Both White Cornmeal and Red Kidney Beans offer comparable quantities of Energy per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6