Comparing Nutrients in 300 calories Canned Kidney BeansVS Boiled Frozen sweet yellow Corn kernels

Weight per 300 calories

Canned Kidney Beans

357g

Boiled Frozen sweet yellow Corn kernels

370g

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

Which food has more nutrients per 300 calories - Canned Kidney Beans or Boiled Frozen sweet yellow Corn kernels?

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Boiled Frozen sweet yellow Corn kernels

11%

83%

300 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Boiled Frozen sweet yellow Corn kernels

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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2.2%2.14g

Fat

2.56%2.5g

2.14 gvs2.5 g

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

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1.57%0.5g

Saturated Fat

1.2%0.38g

0.5 gvs0.38 g

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

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18.3%0.29g

Omega 3

2.1%0.033g

0.29 gvs0.033 g

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

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2.23%0.38g

Omega 6

6.73%1.14g

0.38 gvs1.14 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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40%51.8g

Carbohydrate

55%71.5g

51.8 gvs71.5 g

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

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9.1%6.6g

Sugars

15.7%11.4g

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

6.6 gvs11.4 g

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

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0%0g

Fructose

2.35%1.7g

≤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]

0 gvs1.7 g

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

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%0g

Glucose

%1.78g

0 gvs1.78 g

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

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%6.6g

Sucrose

%7.26g

6.6 gvs7.26 g

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

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40.4%15.4g

Fiber

23.4%8.9g

15.4 gvs8.9 g

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

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33.3%18.6g

Protein

17%9.44g

18.6 gvs9.44 g

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

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Vitamins

Canned Kidney Beansvs Boiled Frozen sweet yellow Corn kernels

Vitamin A

4.1%37μg

RAE, retinol activity equivalents

NA μgvs37 μg

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

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34.5%0.41mg

Vitamin B1

9.26%0.11mg

Thiamine

0.41 mgvs0.11 mg

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

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14%0.18mg

Vitamin B2

17.7%0.23mg

Riboflavin

0.18 mgvs0.23 mg

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

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9.17%1.47mg

Vitamin B3

30.3%4.86mg

Niacin, nicotinic acid, niacinamide

1.47 mgvs4.86 mg

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

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9.86%0.49mg

Vitamin B5

11%0.56mg

Pantothenic acid

0.49 mgvs0.56 mg

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

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20.3%0.26mg

Vitamin B6

28.2%0.37mg

Pyridoxine

0.26 mgvs0.37 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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32%129μg

Vitamin B9

32.4%130μg

Folates and Folic Acid

129 μgvs130 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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4.76%4.3mg

Vitamin C

14.4%13mg

Ascorbic acid

4.3 mgvs13 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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0.48%0.071mg

Vitamin E

1.73%0.26mg

Tocopherols and Tocotrienols

0.071 mgvs0.26 mg

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

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12.2%14.6μg

Vitamin K

0.93%1.1μg

Phytomenadione or phylloquinone

14.6 μgvs1.1 μg

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

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Minerals

Canned Kidney Beansvs Boiled Frozen sweet yellow Corn kernels

12%121mg

Calcium

1.1%11mg

121 mgvs11 mg

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

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53.6%0.48mg

Copper

19.8%0.18mg

0.48 mgvs0.18 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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52.2%4.18mg

Iron

21.8%1.74mg

4.18 mgvs1.74 mg

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

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23%96mg

Magnesium

24.7%104mg

96 mgvs104 mg

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

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26%0.6mg

Manganese

25%0.57mg

0.6 mgvs0.57 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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46%321mg

Phosphorus

41.8%293mg

321 mgvs293 mg

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

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25%846mg

Potassium

25.4%863mg

846 mgvs863 mg

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

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5.84%3.2μg

Selenium

4.7%2.6μg

3.2 μgvs2.6 μg

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

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70.5%1057mg

Sodium

0.25%3.7mg

1057 mgvs3.7 mg

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

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15%1.64mg

Zinc

21.2%2.33mg

1.64 mgvs2.33 mg

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

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7.53%279g

Water

7.7%285g

279 gvs285 g

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

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Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Boiled Frozen sweet yellow Corn kernels:

Canned All Types Kidney Beans have 3.7 times more Vitamin B1 and 13.2 times more Vitamin K than Boiled Frozen sweet yellow Corn kernels, drained.
While Boiled Frozen sweet yellow Corn kernels, drained contain 1.3 times more Vitamin B2, 3.3 times more Vitamin B3, 1.4 times more Vitamin B6 and 3 times more Vitamin C than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Vitamin B5 and Vitamin B9 per 300 kcal.
Both Canned All Types Kidney Beans as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Boiled Frozen sweet yellow Corn kernels:

Canned All Types Kidney Beans have 10.9 times more Calcium, 2.7 times more Copper, 2.4 times more Iron, 1.2 times more Selenium and 285.4 times more Sodium than Boiled Frozen sweet yellow Corn kernels, drained.
While Boiled Frozen sweet yellow Corn kernels, drained contain 1.4 times more Zinc than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Magnesium, Manganese, Phosphorus, Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned All Types Kidney Beans have 8.8 times more Omega 3, 1.7 times more Fiber and 2 times more Protein than Boiled Frozen sweet yellow Corn kernels, drained.
While Boiled Frozen sweet yellow Corn kernels, drained contain 3 times more Omega 6, 1.4 times more Carbohydrate and 1.7 times more Sugars than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Energy per 300 kcal.
Both Canned All Types Kidney Beans as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Kidney BeansVS California Red Kidney BeansBoiled Frozen sweet yellow Corn kernelsVS California Red Kidney BeansCanned Kidney BeansVS Corn, sweet, yellow, frozen, kernels on cob, unpreparedBoiled Frozen sweet yellow Corn kernelsVS Corn, sweet, yellow, frozen, kernels on cob, unprepared

Compare Foods

Comparing Nutrients in 300 calories Canned Kidney BeansVS Boiled Frozen sweet yellow Corn kernels

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Kidney Beans or Boiled Frozen sweet yellow Corn kernels?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: