Comparing Nutrients in 100 calories California Red Kidney Beans VS Yellow Unenriched Degermed Cornmeal

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Yellow Unenriched Degermed Cornmeal: 27g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Yellow Unenriched Degermed Cornmeal?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Yellow Unenriched Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	California Red Kidney Beans	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	0.49% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.19% 0.059g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0.34% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	NA	0.6% 0.44g	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	0.063% 0.046g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	20% 7.55g	2.77% 1.05g	38g per day for Men 19-50 years
Protein	13% 7.4g	3.43% 1.92g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 2.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	3.15% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	1.04% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	3.8% 0.049mg	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	30% 119μg	2.03% 8.1μg	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	1.5% 1.36mg	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	0.22% 0.032mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Calcium	5.9% 59mg	0.081% 0.81mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	2.3% 0.021mg	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	35.4% 2.83mg	3.7% 0.3mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	2.06% 8.65mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	2.04% 0.047mg	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	17.5% 123mg	3.82% 26.8mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	1.13% 38.4mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	5.16% 2.84μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	0.13% 1.9mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	0.082% 3.02g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Yellow Unenriched Degermed Cornmeal Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Yellow Unenriched Degermed Cornmeal?

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Yellow Unenriched Degermed Cornmeal:

• 100 calories of California Red Kidney Beans have 4.2 times more Vitamin B1, 4.9 times more Vitamin B2, 2.3 times more Vitamin B3, 3.6 times more Vitamin B5, 2.4 times more Vitamin B6 and 14.7 times more Vitamin B9 than Yellow Unenriched Degermed Cornmeal.
• 100 calories of Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw California Red Kidney Beans as well as Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for California Red Kidney Beans vs Yellow Unenriched Degermed Cornmeal:

• 100 calories of California Red Kidney Beans have 72.9 times more Calcium, 16.2 times more Copper, 9.5 times more Iron, 5.6 times more Magnesium, 6.4 times more Manganese, 4.6 times more Phosphorus, 11.8 times more Potassium and 4.3 times more Zinc than Yellow Unenriched Degermed Cornmeal.
• While 100 kcal of Yellow Unenriched Degermed Cornmeal contain 2.9 times more Selenium than Raw California Red Kidney Beans.
• 100 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 100 calories of Yellow Unenriched Degermed Cornmeal lack sufficient amounts of Calcium, Potassium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of California Red Kidney Beans have 7.2 times more Fiber and 3.8 times more Protein than Yellow Unenriched Degermed Cornmeal.
• Both California Red Kidney Beans and Yellow Unenriched Degermed Cornmeal offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Raw California Red Kidney Beans as well as Yellow Unenriched Degermed Cornmeal provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.