Comparing Nutrients in 14 ounces Taco shells, baked VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked	5%	41%	54%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Taco shells, baked	Red Kidney Beans	Recommended Dietary Allowance
Energy	65% 1889kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	89% 86.5g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	88% 28g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	70.4% 1.13g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 252g	187% 243g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	11.5% 8.33g	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	0.55% 0.4g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	70% 26.6g	159% 60.3g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.4% 0.86mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	121% 1.58mg	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	68.5% 274μg	391% 1564μg	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	20% 18mg	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	18.3% 2.74mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.4% 34μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taco shells, baked	Red Kidney Beans	Recommended Dietary Allowance
Calcium	39.7% 397mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	81.4% 6.5mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	78.4% 329mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	192% 4.4mg	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	132% 925mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	27% 917mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	85.7% 1286mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.69% 25.4g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Taco shells, baked VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Taco shells, baked versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Taco shells, baked vs Red Kidney Beans:

• 14 ounces of Taco shells, baked have 3.3 times more Vitamin E and 1.5 times more Vitamin K than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 2.8 times more Vitamin B1, 2.7 times more Vitamin B2, 2 times more Vitamin B6, 5.7 times more Vitamin B9 and more Vitamin C than Taco shells, baked.
• Both Taco shells, baked and Red Kidney Beans provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Taco shells, baked have insufficient amounts of Vitamin C
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Taco shells, baked as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Taco shells, baked vs Red Kidney Beans:

• 14 ounces of Taco shells, baked have 1.2 times more Calcium, 1.5 times more Selenium and 27 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 6.2 times more Copper, 4.1 times more Iron, 1.7 times more Magnesium, 2 times more Manganese, 1.7 times more Phosphorus, 5.9 times more Potassium and 1.7 times more Zinc than Taco shells, baked.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Taco shells, baked have 1.4 times more Energy, 20.6 times more Fat, 46.1 times more Saturated Fat and 22.7 times more Omega 6 than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.3 times more Omega 3, 1.4 times more Sugars, 2.3 times more Fiber and 3.5 times more Protein than Taco shells, baked.
• Both Taco shells, baked and Red Kidney Beans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6