Comparing Nutrients in 14 ounces Dry Taco Mix VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dry Taco Mix	7%	0%	93%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Dry Taco Mix	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	44% 1278kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	NA	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	177% 230g	69.6% 90g	130g per day for Men 19-50 years
Sugars	59.3% 43g	1.75% 1.27g	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	139% 52.8g	67% 25.4g	38g per day for Men 19-50 years
Protein	32% 18g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Dry Taco Mix	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	36.6% 0.48mg	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% 0μg	129% 516μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Taco Mix	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	NA	95% 0.86mg	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	357% 28.6mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	NA	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	NA	74.2% 1.7mg	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	NA	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	117% 3969mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	NA	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	1906% 28588mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	NA	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.61% 22.6g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dry Taco Mix vs Boiled Kidney Beans:

• Boiled All Types Kidney Beans contain more Vitamin B9 and more Vitamin C than Original Dry Taco Seasoning Mix.

Comparing minerals per 14 ounces for Dry Taco Mix vs Boiled Kidney Beans:

• Original Dry Taco Seasoning Mix has 3.2 times more Iron, 2.5 times more Potassium and 7203 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Calcium and 11.7 times more Water than Original Dry Taco Seasoning Mix.

Comparison of macro-nutrients per 14 ounces:

• Original Dry Taco Seasoning Mix has 2.5 times more Energy, 2.5 times more Carbohydrate, 33.8 times more Sugars and 2.1 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Protein than Original Dry Taco Seasoning Mix.
• Both Original Dry Taco Seasoning Mix as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.