Comparing Nutrients in 500 calories White CornmealVS California Red Kidney Beans

Weight per 500 calories

White Cornmeal

138g

California Red Kidney Beans

152g

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

Which food has more nutrients per 500 calories - White Cornmeal or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

White Cornmeal

82%

California Red Kidney Beans

29%

70%

500 kcal ▼

Macro Nutrients

White Cornmealvs California Red 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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5.1%4.96g

Fat

0.39%0.38g

4.96 gvs0.38 g

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

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2.18%0.7g

Saturated Fat

0.17%0.055g

0.7 gvs0.055 g

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

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4.23%0.068g

Omega 3

7.95%0.13g

0.068 gvs0.13 g

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

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13%2.2g

Omega 6

0.48%0.082g

2.2 gvs0.082 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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81.7%106g

Carbohydrate

69.7%91g

106 gvs91 g

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

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1.2%0.88g

Sugars

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

0.88 gvsNA g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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26.5%10g

Fiber

99%37.7g

10 gvs37.7 g

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

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20%11.2g

Protein

66%37g

11.2 gvs37 g

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

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Vitamins

White Cornmealvs California Red Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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44.3%0.53mg

Vitamin B1

66.8%0.8mg

Thiamine

0.53 mgvs0.8 mg

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

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21.4%0.28mg

Vitamin B2

25.5%0.33mg

Riboflavin

0.28 mgvs0.33 mg

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

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31.4%5mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

5 mgvs3.12 mg

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

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11.7%0.59mg

Vitamin B5

23.6%1.2mg

Pantothenic acid

0.59 mgvs1.2 mg

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

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32.3%0.42mg

Vitamin B6

46.3%0.6mg

Pyridoxine

0.42 mgvs0.6 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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8.63%34.5μg

Vitamin B9

149%597μg

Folates and Folic Acid

34.5 μgvs597 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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0%0mg

Vitamin C

7.58%6.8mg

Ascorbic acid

0 mgvs6.8 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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3.87%0.58mg

Vitamin E

Tocopherols and Tocotrienols

0.58 mgvsNA mg

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

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0.35%0.41μg

Vitamin K

Phytomenadione or phylloquinone

0.41 μgvsNA μg

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

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Minerals

White Cornmealvs California Red Kidney Beans

0.83%8.3mg

Calcium

29.5%295mg

8.3 mgvs295 mg

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

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29.6%0.27mg

Copper

185%1.67mg

0.27 mgvs1.67 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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59.6%4.77mg

Iron

177%14mg

4.77 mgvs14 mg

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

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41.8%175mg

Magnesium

57.7%242mg

175 mgvs242 mg

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

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30%0.69mg

Manganese

66%1.5mg

0.69 mgvs1.5 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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47.6%333mg

Phosphorus

87.7%614mg

333 mgvs614 mg

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

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11.7%396mg

Potassium

66.4%2258mg

396 mgvs2258 mg

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

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39%21.4μg

Selenium

8.8%4.85μg

21.4 μgvs4.85 μg

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

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3.22%48.3mg

Sodium

1.1%16.7mg

48.3 mgvs16.7 mg

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

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23%2.5mg

Zinc

35%3.86mg

2.5 mgvs3.86 mg

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

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0.38%14g

Water

0.48%18g

14 gvs18 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 White Cornmeal vs California Red Kidney Beans:

Whole-grain White Cornmeal has 1.6 times more Vitamin B3 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.5 times more Vitamin B1, 2 times more Vitamin B5, 1.4 times more Vitamin B6, 17.3 times more Vitamin B9 and more Vitamin C than Whole-grain White Cornmeal.
Both Whole-grain White Cornmeal and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 500 kcal.
Both Whole-grain White Cornmeal as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for White Cornmeal vs California Red Kidney Beans:

Whole-grain White Cornmeal has 4.4 times more Selenium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 35.7 times more Calcium, 6.3 times more Copper, 3 times more Iron, 1.4 times more Magnesium, 2.2 times more Manganese, 1.8 times more Phosphorus, 5.7 times more Potassium and 1.5 times more Zinc than Whole-grain White Cornmeal.

Comparison of macro-nutrients per 500 calories:

Whole-grain White Cornmeal has 13.1 times more Fat and 26.8 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.9 times more Omega 3, 3.7 times more Fiber and 3.3 times more Protein than Whole-grain White Cornmeal.
Both Whole-grain White Cornmeal and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Whole-grain White Cornmeal as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

White CornmealVS Cooked Enriched Pasta with SaltCalifornia Red Kidney BeansVS Cooked Enriched Pasta with SaltWhite CornmealVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories White CornmealVS California Red Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - White Cornmeal or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: