Lets compare vitamin content per 5 ounces of White Cornmeal vs Canned Kidney Beans:
Whole-grain White Cornmeal has 3.3 times more Vitamin B1, 3.9 times more Vitamin B2, 8.8 times more Vitamin B3, 3.1 times more Vitamin B5, 4.1 times more Vitamin B6 and 21 times more Vitamin E than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.4 times more Vitamin B9, more Vitamin C and 13.7 times more Vitamin K than Whole-grain White Cornmeal.
Both Whole-grain White Cornmeal as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for White Cornmeal vs Canned Kidney Beans:
Whole-grain White Cornmeal has 1.4 times more Copper, 2.9 times more Iron, 4.7 times more Magnesium, 3 times more Manganese, 2.7 times more Phosphorus, 1.2 times more Potassium, 17.2 times more Selenium and 4 times more Zinc than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 5.7 times more Calcium, 8.5 times more Sodium and 7.6 times more Water than Whole-grain White Cornmeal.
Comparison of macro-nutrients per 5 ounces:
Whole-grain White Cornmeal has 4.3 times more Energy, 6 times more Fat, 3.6 times more Saturated Fat, 15 times more Omega 6, 5.3 times more Carbohydrate, 1.7 times more Fiber and 1.6 times more Protein than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.7 times more Omega 3 and 2.9 times more Sugars than Whole-grain White Cornmeal.
Both Whole-grain White Cornmeal as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.