Comparing Nutrients in 100 calories Tortillas, ready-to-bake or -fry, flour, shelf stable VS Red Kidney Beans

Weight per 100 calories

• Tortillas, ready-to-bake or -fry, flour, shelf stable: 33.7g
• Red Kidney Beans: 29.7g

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

Discover which food has more nutrients per 100 calories - Tortillas, ready-to-bake or -fry, flour, shelf stable or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.63% 2.55g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	8.14% 0.13g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.59g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	14% 18g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	0.86% 0.62g	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	0.014% 0.01g	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	% 0.03g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	2.13% 0.81g	12% 4.5g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, shelf stable	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	13.7% 0.16mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	3.9% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.9% 0.095mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.73% 0.009mg	9.06% 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	9.93% 39.7μg	29.2% 117μg	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% 1.34mg	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	1.93% 0.29mg	0.42% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.18% 1.4μg	1.4% 1.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.5% 55mg	2.46% 24.6mg	1000mg per day for Men 19-50 years
Copper	4.3% 0.039mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.17% 6.73μg	0.016% 0.65μg	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	14% 1.1mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.07mg	9.75% 41mg	420mg per day for Men 19-50 years
Manganese	7.55% 0.17mg	14.3% 0.33mg	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	10.2% 71.7mg	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	1.3% 44.8mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.37μg	1.73% 0.95μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	0.24% 3.56mg	1500mg per day for Men 19-50 years
Zinc	1.74% 0.19mg	7.53% 0.83mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.094% 3.5g	3700g per day for Men 19-50 years

Tortillas, Ready-to-bake Or -fry, Flour, Shelf Stable VS Red Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Tortillas, ready-to-bake or -fry, flour, shelf stable or Red Kidney Beans?

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

• 100 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable have 2.3 times more Vitamin B3 than Red Kidney Beans.
• While 100 kcal of Raw Red Kidney Beans contain 1.5 times more Vitamin B2, 2.4 times more Vitamin B5, 12.5 times more Vitamin B6 and 2.9 times more Vitamin B9 than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Red Kidney Beans provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Tortillas, ready-to-bake or -fry, flour, shelf stable vs Red Kidney Beans:

• 100 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable have 2.2 times more Calcium, 7.8 times more Selenium and 70.2 times more Sodium than Red Kidney Beans.
• While 100 kcal of Raw Red Kidney Beans contain 5.4 times more Copper, 1.8 times more Iron, 5.8 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus, 9 times more Potassium and 4.3 times more Zinc than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• 100 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable lack sufficient amounts of Magnesium, Potassium and Zinc
• 100 calories of Red Kidney Beans lack sufficient amounts of Selenium
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable have 8.1 times more Fat, 1.2 times more Omega 3 and 8.8 times more Omega 6 than Red Kidney Beans.
• While 100 kcal of Raw Red Kidney Beans contain 5.6 times more Fiber and 2.5 times more Protein than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Red Kidney Beans provide inadequate amounts of Omega 6