Comparing Nutrients in 500 calories Boiled Yellow Sweet CornVS Canned Kidney Beans

Weight per 500 calories

Boiled Yellow Sweet Corn

521g

Canned Kidney Beans

595g

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

Which food has more nutrients per 500 calories - Boiled Yellow Sweet Corn or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Yellow Sweet Corn

12%

76%

Canned Kidney Beans

25%

69%

500 kcal ▼

Macro Nutrients

Boiled Yellow Sweet Cornvs Canned Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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8.05%7.8g

Fat

3.7%3.57g

7.8 gvs3.57 g

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

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3.2%1.03g

Saturated Fat

2.62%0.84g

1.03 gvs0.84 g

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

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5.86%0.094g

Omega 3

30.5%0.49g

0.094 gvs0.49 g

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

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18%3.05g

Omega 6

3.7%0.63g

3.05 gvs0.63 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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84%109g

Carbohydrate

66.4%86.3g

109 gvs86.3 g

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

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32.6%23.6g

Sugars

15%11g

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

23.6 gvs11 g

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

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5.68%4.1g

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]

4.1 gvs0 g

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

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%4.38g

Glucose

%0g

4.38 gvs0 g

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

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%14.3g

Sucrose

%11g

14.3 gvs11 g

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

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33%12.5g

Fiber

67.4%25.6g

12.5 gvs25.6 g

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

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31.7%17.8g

Protein

55.5%31g

17.8 gvs31 g

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

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Vitamins

Boiled Yellow Sweet Cornvs Canned Kidney Beans

7.52%67.7μg

Vitamin A

RAE, retinol activity equivalents

67.7 μgvsNA μg

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

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40.4%0.48mg

Vitamin B1

57.5%0.69mg

Thiamine

0.48 mgvs0.69 mg

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

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23%0.3mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.3 mgvs0.3 mg

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

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54.8%8.77mg

Vitamin B3

15.3%2.45mg

Niacin, nicotinic acid, niacinamide

8.77 mgvs2.45 mg

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

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82.5%4.13mg

Vitamin B5

16.4%0.82mg

Pantothenic acid

4.13 mgvs0.82 mg

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

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55.7%0.72mg

Vitamin B6

34%0.44mg

Pyridoxine

0.72 mgvs0.44 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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30%120μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

120 μgvs214 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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32%28.6mg

Vitamin C

7.94%7.14mg

Ascorbic acid

28.6 mgvs7.14 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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3.13%0.47mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

0.47 mgvs0.12 mg

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

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1.74%2.1μg

Vitamin K

20.3%24.4μg

Phytomenadione or phylloquinone

2.1 μgvs24.4 μg

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

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Minerals

Boiled Yellow Sweet Cornvs Canned Kidney Beans

1.56%15.6mg

Calcium

20.2%202mg

15.6 mgvs202 mg

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

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28.4%0.26mg

Copper

89.3%0.8mg

0.26 mgvs0.8 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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29.3%2.34mg

Iron

87%6.96mg

2.34 mgvs6.96 mg

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

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32.2%135mg

Magnesium

38.3%161mg

135 mgvs161 mg

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

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38%0.87mg

Manganese

43.5%1mg

0.87 mgvs1 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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57.3%401mg

Phosphorus

76.5%536mg

401 mgvs536 mg

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

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33.4%1135mg

Potassium

41.5%1411mg

1135 mgvs1411 mg

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

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1.9%1.04μg

Selenium

9.74%5.36μg

1.04 μgvs5.36 μg

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

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0.35%5.2mg

Sodium

117%1762mg

5.2 mgvs1762 mg

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

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29.4%3.23mg

Zinc

25%2.74mg

3.23 mgvs2.74 mg

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

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10.3%382g

Water

12.6%465g

382 gvs465 g

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

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Lets compare vitamin content per 500 calories of Boiled Yellow Sweet Corn vs Canned Kidney Beans:

Boiled and Drained Yellow Sweet Corn has 3.6 times more Vitamin B3, 5 times more Vitamin B5, 1.6 times more Vitamin B6 and 4 times more Vitamin C than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B9 and 11.7 times more Vitamin K than Boiled and Drained Yellow Sweet Corn.
Both Boiled and Drained Yellow Sweet Corn and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 500 kcal.
Both Boiled and Drained Yellow Sweet Corn as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Boiled Yellow Sweet Corn vs Canned Kidney Beans:

Canned All Types Kidney Beans contain 13 times more Calcium, 3.1 times more Copper, 3 times more Iron, 1.3 times more Phosphorus, 5.1 times more Selenium and 338.3 times more Sodium than Boiled and Drained Yellow Sweet Corn.
Both Boiled and Drained Yellow Sweet Corn and Canned All Types Kidney Beans have similar amounts of Magnesium, Manganese, Potassium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Yellow Sweet Corn has 2.2 times more Fat, 4.8 times more Omega 6, 1.3 times more Carbohydrate, 2.1 times more Sugars and more Fructose than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 5.2 times more Omega 3, 2 times more Fiber and 1.7 times more Protein than Boiled and Drained Yellow Sweet Corn.
Both Boiled and Drained Yellow Sweet Corn and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Yellow Sweet Corn as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Yellow Sweet CornVS Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsCanned Kidney BeansVS Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsBoiled Yellow Sweet CornVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Boiled Yellow Sweet CornVS Canned Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Yellow Sweet Corn or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: