Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Tortillas, ready-to-bake or -fry, corn

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Energy	17% 492kcal	30% 865kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	32.3% 5.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	136% 177g	130g per day for Men 19-50 years
Sugars	NA	4.8% 3.5g	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	97% 37g	66% 25g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	40.4% 22.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	8.65% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	67% 0.87mg	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	73.4% 294μg	4.96% 20μg	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	5.3% 4.76mg	0% 0mg	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	NA	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Calcium	26% 262mg	32% 321mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	68% 0.61mg	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	148% 12mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	56.3% 1.3mg	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	77.7% 544mg	178% 1246mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	7.18% 266g	4.92% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Tortillas, ready-to-bake or -fry, corn per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Tortillas, ready-to-bake or -fry, corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Tortillas, ready-to-bake or -fry, corn:

• 14 ounces of Boiled California Red Kidney Beans have 1.4 times more Vitamin B1, 2 times more Vitamin B5 and 14.8 times more Vitamin B9 than Tortillas, ready-to-bake or -fry, corn.
• While 14 oz of Tortillas, ready-to-bake or -fry, corn contain 2.8 times more Vitamin B3 and 2.1 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Tortillas, ready-to-bake or -fry, corn provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin B9
• Both Boiled California Red Kidney Beans as well as Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Tortillas, ready-to-bake or -fry, corn:

• 14 ounces of Boiled California Red Kidney Beans have 1.9 times more Copper, 2.4 times more Iron and 2.3 times more Potassium than Tortillas, ready-to-bake or -fry, corn.
• While 14 oz of Tortillas, ready-to-bake or -fry, corn contain 1.5 times more Magnesium, 2.3 times more Phosphorus, 5.1 times more Selenium, 11.3 times more Sodium and 1.5 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Tortillas, ready-to-bake or -fry, corn contain similar levels of Calcium and Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have 1.5 times more Fiber and 1.6 times more Protein than Tortillas, ready-to-bake or -fry, corn.
• While 14 oz of Tortillas, ready-to-bake or -fry, corn contain 1.8 times more Energy, 31.7 times more Fat, 69.3 times more Omega 6 and 2 times more Carbohydrate than Boiled California Red Kidney Beans.
• 14 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6