Comparing Nutrients in 14 ounces CornsaladVS Canned Kidney Beans

Macros Ratio

Protein Fat Carbs

Cornsalad

31%

14%

55%

Canned Kidney Beans

25%

69%

14 oz ▼

Macro Nutrients

Cornsaladvs Canned Kidney Beans

2.87%83.3kcal

Energy

11.5%333kcal

83.3 kcalvs333 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.64%1.6g

Fat

2.46%2.4g

1.6 gvs2.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

1.75%0.56g

NA gvs0.56 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

20.3%0.33g

NA gvs0.33 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

2.47%0.42g

NA gvs0.42 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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11%14.3g

Carbohydrate

44.3%57.5g

14.3 gvs57.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

10%7.34g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs7.34 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%7.34g

NA gvs7.34 g

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

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Fiber

45%17g

NA gvs17 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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14%7.94g

Protein

37%20.7g

7.94 gvs20.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cornsaladvs Canned Kidney Beans

157%1409μg

Vitamin A

RAE, retinol activity equivalents

1409 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23.5%0.28mg

Vitamin B1

38.4%0.46mg

Thiamine

0.28 mgvs0.46 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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26.6%0.35mg

Vitamin B2

15.6%0.2mg

Riboflavin

0.35 mgvs0.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.3%1.65mg

Vitamin B3

10%1.63mg

Niacin, nicotinic acid, niacinamide

1.65 mgvs1.63 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.33%0.17mg

Vitamin B5

11%0.55mg

Pantothenic acid

0.17 mgvs0.55 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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83.3%1.1mg

Vitamin B6

22.6%0.29mg

Pyridoxine

1.1 mgvs0.29 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14%55.6μg

Vitamin B9

35.7%143μg

Folates and Folic Acid

55.6 μgvs143 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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168%152mg

Vitamin C

5.3%4.76mg

Ascorbic acid

152 mgvs4.76 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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Vitamin E

0.53%0.079mg

Tocopherols and Tocotrienols

NA mgvs0.079 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

13.6%16.3μg

Phytomenadione or phylloquinone

NA μgvs16.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cornsaladvs Canned Kidney Beans

15%151mg

Calcium

13.5%135mg

151 mgvs135 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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59%0.53mg

Copper

59.5%0.54mg

0.53 mgvs0.54 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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108%8.65mg

Iron

58%4.64mg

8.65 mgvs4.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.3%51.6mg

Magnesium

25.5%107mg

51.6 mgvs107 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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62%1.42mg

Manganese

29%0.67mg

1.42 mgvs0.67 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

51%357mg

210 mgvs357 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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53.6%1822mg

Potassium

27.7%941mg

1822 mgvs941 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.5%3.57μg

Selenium

6.5%3.57μg

3.57 μgvs3.57 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.06%16mg

Sodium

78.3%1175mg

16 mgvs1175 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21.3%2.34mg

Zinc

16.6%1.83mg

2.34 mgvs1.83 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.95%368g

Water

8.37%310g

368 gvs310 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Cornsalad vs Canned Kidney Beans:

Raw Cornsalad has 1.7 times more Vitamin B2, 3.7 times more Vitamin B6 and 31.8 times more Vitamin C than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.6 times more Vitamin B1, 3.3 times more Vitamin B5 and 2.6 times more Vitamin B9 than Raw Cornsalad.
Both Raw Cornsalad and Canned All Types Kidney Beans have similar amounts of Vitamin B3 per 14 oz.
Both Raw Cornsalad as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cornsalad vs Canned Kidney Beans:

Raw Cornsalad has 1.9 times more Iron, 2.1 times more Manganese, 1.9 times more Potassium and 1.3 times more Zinc than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.1 times more Magnesium, 1.7 times more Phosphorus and 74 times more Sodium than Raw Cornsalad.
Both Raw Cornsalad and Canned All Types Kidney Beans have similar amounts of Calcium, Copper, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Canned All Types Kidney Beans contain 4 times more Energy, 4 times more Carbohydrate and 2.6 times more Protein than Raw Cornsalad.
Both Raw Cornsalad as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.

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Comparing Nutrients in 14 ounces CornsaladVS Canned Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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