Comparing Nutrients in 7 ounces CornsaladVS Canned Kidney Beans

Macros Ratio

Protein Fat Carbs

Cornsalad

31%

14%

55%

Canned Kidney Beans

25%

69%

7 oz ▼

Macro Nutrients

Cornsaladvs Canned Kidney Beans

1.44%41.7kcal

Energy

5.75%167kcal

41.7 kcalvs167 kcal

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

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0.82%0.79g

Fat

1.23%1.2g

0.79 gvs1.2 g

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

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Saturated Fat

0.87%0.28g

NA gvs0.28 g

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

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Omega 3

10%0.16g

NA gvs0.16 g

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

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Omega 6

1.24%0.21g

NA gvs0.21 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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5.5%7.14g

Carbohydrate

22%28.8g

7.14 gvs28.8 g

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

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Sugars

5.06%3.67g

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

NA gvs3.67 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

%3.67g

NA gvs3.67 g

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

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Fiber

22.5%8.53g

NA gvs8.53 g

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

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7.1%3.97g

Protein

18.5%10.4g

3.97 gvs10.4 g

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

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Vitamins

Cornsaladvs Canned Kidney Beans

78.3%704μg

Vitamin A

RAE, retinol activity equivalents

704 μgvsNA μg

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

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11.7%0.14mg

Vitamin B1

19%0.23mg

Thiamine

0.14 mgvs0.23 mg

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

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13.3%0.17mg

Vitamin B2

7.8%0.1mg

Riboflavin

0.17 mgvs0.1 mg

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

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5.15%0.82mg

Vitamin B3

5.1%0.82mg

Niacin, nicotinic acid, niacinamide

0.82 mgvs0.82 mg

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

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1.67%0.083mg

Vitamin B5

5.48%0.27mg

Pantothenic acid

0.083 mgvs0.27 mg

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

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41.7%0.54mg

Vitamin B6

11.3%0.15mg

Pyridoxine

0.54 mgvs0.15 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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6.95%27.8μg

Vitamin B9

18%71.4μg

Folates and Folic Acid

27.8 μgvs71.4 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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84.2%76mg

Vitamin C

2.65%2.4mg

Ascorbic acid

76 mgvs2.4 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

0.26%0.04mg

Tocopherols and Tocotrienols

NA mgvs0.04 mg

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

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Vitamin K

6.8%8.14μg

Phytomenadione or phylloquinone

NA μgvs8.14 μg

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

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Minerals

Cornsaladvs Canned Kidney Beans

7.54%75.4mg

Calcium

6.75%67.5mg

75.4 mgvs67.5 mg

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

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29.5%0.27mg

Copper

29.8%0.27mg

0.27 mgvs0.27 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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54%4.33mg

Iron

29%2.32mg

4.33 mgvs2.32 mg

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

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6.14%25.8mg

Magnesium

12.8%53.6mg

25.8 mgvs53.6 mg

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

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31%0.71mg

Manganese

14.5%0.33mg

0.71 mgvs0.33 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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15%105mg

Phosphorus

25.5%179mg

105 mgvs179 mg

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

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26.8%911mg

Potassium

14%470mg

911 mgvs470 mg

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

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3.25%1.8μg

Selenium

3.25%1.8μg

1.8 μgvs1.8 μg

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

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0.53%7.94mg

Sodium

39%587mg

7.94 mgvs587 mg

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

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10.6%1.17mg

Zinc

8.3%0.91mg

1.17 mgvs0.91 mg

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

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4.98%184g

Water

4.2%155g

184 gvs155 g

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

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Lets compare vitamin content per 7 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 7 oz.
Both Raw Cornsalad as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.

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Comparing Nutrients in 7 ounces CornsaladVS Canned Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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