Comparing Nutrients in 5 ounces CornsaladVS Canned Kidney Beans

Macros Ratio

Protein Fat Carbs

Cornsalad

31%

14%

55%

Canned Kidney Beans

25%

69%

5 oz ▼

Macro Nutrients

Cornsaladvs Canned Kidney Beans

1.03%29.8kcal

Energy

4.1%119kcal

29.8 kcalvs119 kcal

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

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0.58%0.57g

Fat

0.88%0.85g

0.57 gvs0.85 g

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

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Saturated Fat

0.62%0.2g

NA gvs0.2 g

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

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Omega 3

7.26%0.12g

NA gvs0.12 g

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

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Omega 6

0.88%0.15g

NA gvs0.15 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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3.93%5.1g

Carbohydrate

16%20.6g

5.1 gvs20.6 g

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

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Sugars

3.6%2.62g

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

NA gvs2.62 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

%2.62g

NA gvs2.62 g

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

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Fiber

16%6.1g

NA gvs6.1 g

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

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5.06%2.83g

Protein

13.2%7.4g

2.83 gvs7.4 g

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

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Vitamins

Cornsaladvs Canned Kidney Beans

56%503μg

Vitamin A

RAE, retinol activity equivalents

503 μgvsNA μg

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

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8.4%0.1mg

Vitamin B1

13.7%0.16mg

Thiamine

0.1 mgvs0.16 mg

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

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9.5%0.12mg

Vitamin B2

5.56%0.072mg

Riboflavin

0.12 mgvs0.072 mg

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

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3.68%0.59mg

Vitamin B3

3.64%0.58mg

Niacin, nicotinic acid, niacinamide

0.59 mgvs0.58 mg

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

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1.2%0.06mg

Vitamin B5

3.9%0.2mg

Pantothenic acid

0.06 mgvs0.2 mg

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

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29.8%0.39mg

Vitamin B6

8.07%0.1mg

Pyridoxine

0.39 mgvs0.1 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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4.96%20μg

Vitamin B9

12.8%51μg

Folates and Folic Acid

20 μgvs51 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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60%54mg

Vitamin C

1.9%1.7mg

Ascorbic acid

54 mgvs1.7 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

0.19%0.028mg

Tocopherols and Tocotrienols

NA mgvs0.028 mg

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

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Vitamin K

4.84%5.8μg

Phytomenadione or phylloquinone

NA μgvs5.8 μg

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

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Minerals

Cornsaladvs Canned Kidney Beans

5.4%54mg

Calcium

4.8%48mg

54 mgvs48 mg

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

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21%0.19mg

Copper

21.3%0.19mg

0.19 mgvs0.19 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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38.6%3.1mg

Iron

20.7%1.66mg

3.1 mgvs1.66 mg

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

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4.4%18.4mg

Magnesium

9.1%38.3mg

18.4 mgvs38.3 mg

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

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22%0.51mg

Manganese

10.4%0.24mg

0.51 mgvs0.24 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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10.7%75mg

Phosphorus

18.2%128mg

75 mgvs128 mg

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

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19%651mg

Potassium

9.9%336mg

651 mgvs336 mg

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

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2.3%1.28μg

Selenium

2.3%1.28μg

1.28 μgvs1.28 μg

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

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0.38%5.67mg

Sodium

28%420mg

5.67 mgvs420 mg

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

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7.6%0.84mg

Zinc

5.93%0.65mg

0.84 mgvs0.65 mg

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

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3.56%132g

Water

3%111g

132 gvs111 g

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

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Lets compare vitamin content per 5 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 5 oz.
Both Raw Cornsalad 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 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 5 oz.

Comparison of macro-nutrients per 5 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 5 oz.

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Comparing Nutrients in 5 ounces CornsaladVS Canned Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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