Comparing Nutrients in 100 calories Tortillas, ready-to-bake or -fry, corn VS California Red Kidney Beans

Weight per 100 calories

• Tortillas, ready-to-bake or -fry, corn: 46g
• California Red Kidney Beans: 30.3g

Raw California Red Kidney Beans have 1.5 times more energy per unit of mass than Tortillas, ready-to-bake or -fry, corn, which is high in comparison to other foods. Tortillas, ready-to-bake or -fry, corn having above average energy density.

Which food has more nutrients per 100 calories - Tortillas, ready-to-bake or -fry, corn or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, corn	10%	11%	79%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, corn	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	0.078% 0.076g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	3.74% 0.64g	0.096% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	14% 18g	130g per day for Men 19-50 years
Sugars	0.56% 0.4g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.6% 2.9g	20% 7.55g	38g per day for Men 19-50 years
Protein	4.67% 2.6g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, corn	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.6% 0.043mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1% 0.05mg	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.73% 0.1mg	9.25% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.57% 2.3μg	30% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.5% 1.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.86% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, corn	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.7% 37mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	7.85% 0.071mg	37% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	7.05% 0.56mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	7.86% 33mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	6.5% 0.15mg	13% 0.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20.6% 144mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	2.5% 85.3mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	1.38% 20.6mg	0.22% 3.33mg	1500mg per day for Men 19-50 years
Zinc	5.46% 0.6mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	0.57% 21g	0.096% 3.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tortillas, ready-to-bake or -fry, corn vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 3.7 times more Vitamin B1, 2.2 times more Vitamin B2, 4.7 times more Vitamin B5, 52.1 times more Vitamin B9 and more Vitamin C than Tortillas, ready-to-bake or -fry, corn.
• Both Tortillas, ready-to-bake or -fry, corn and Raw California Red Kidney Beans have similar amounts of Vitamin B3 and Vitamin B6 per 100 kcal.
• Both Tortillas, ready-to-bake or -fry, corn as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tortillas, ready-to-bake or -fry, corn vs California Red Kidney Beans:

• Tortillas, ready-to-bake or -fry, corn have 2.9 times more Selenium and 6.2 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Calcium, 4.7 times more Copper, 5 times more Iron, 1.5 times more Magnesium, 2 times more Manganese, 5.3 times more Potassium and 1.3 times more Zinc than Tortillas, ready-to-bake or -fry, corn.
• Both Tortillas, ready-to-bake or -fry, corn and Raw California Red Kidney Beans have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Tortillas, ready-to-bake or -fry, corn have 17.3 times more Fat and 38.8 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Omega 3, 2.6 times more Fiber and 2.8 times more Protein than Tortillas, ready-to-bake or -fry, corn.
• Both Tortillas, ready-to-bake or -fry, corn and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Tortillas, ready-to-bake or -fry, corn as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.