Comparing Nutrients in 14 ounces Tortillas, ready-to-bake or -fry, corn, without added salt VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, corn, without added salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	30.4% 881kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.92g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.33g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	25.4% 4.3g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 185g	68.4% 89g	130g per day for Men 19-50 years
Sugars	NA	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	54.3% 20.6g	97% 37g	38g per day for Men 19-50 years
Protein	40.4% 22.6g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, corn, without added salt	Boiled 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	37% 0.44mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	31.8% 0.41mg	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	113% 452μg	73.4% 294μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, corn, without added salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	69.5% 695mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	127% 1.15mg	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	69.5% 5.56mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	69.4% 1.6mg	55% 1.26mg	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	178% 1246mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	NA	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	4.73% 175g	7.18% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt vs Boiled California Red Kidney Beans:

• Tortillas, ready-to-bake or -fry, corn, without added salt have 2.8 times more Vitamin B3, 2.1 times more Vitamin B6 and 1.5 times more Vitamin B9 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Vitamin C than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Boiled California Red Kidney Beans have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 14 oz.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Tortillas, ready-to-bake or -fry, corn, without added salt vs Boiled California Red Kidney Beans:

• Tortillas, ready-to-bake or -fry, corn, without added salt have 2.7 times more Calcium, 1.4 times more Magnesium, 1.3 times more Manganese and 2.3 times more Phosphorus than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.9 times more Copper, 2.1 times more Iron, 2.7 times more Potassium and 1.5 times more Water than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Boiled California Red Kidney Beans have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Tortillas, ready-to-bake or -fry, corn, without added salt have 1.8 times more Energy, 27.8 times more Fat, 23.9 times more Saturated Fat, 54.4 times more Omega 6 and 2.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.8 times more Fiber and 1.6 times more Protein than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Boiled California Red Kidney Beans have similar amounts of Omega 3 per 14 oz.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.