Comparing Nutrients in 14 ounces Tortillas, ready-to-bake or -fry, flour, refrigerated VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, refrigerated	11%	24%	65%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Red Kidney Beans	Recommended Dietary Allowance
Energy	42% 1214kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	32.7% 31.7g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	36.3% 11.6g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	56% 0.9g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	48% 8.2g	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	151% 196g	187% 243g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	1.53% 1.1g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	36.6% 14g	159% 60.3g	38g per day for Men 19-50 years
Protein	58% 32.5g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, refrigerated	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	166% 2mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.5mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.6% 2.23mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	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	93% 373μg	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	0% 0mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 28.6μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Red Kidney Beans	Recommended Dietary Allowance
Calcium	58% 579mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	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	180% 14.4mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	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	117% 818mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	161% 88.5μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	195% 2921mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	101% 11mg	11mg per day for Men 19-50 years
Water	3.43% 127g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, flour, refrigerated VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Tortillas, ready-to-bake or -fry, flour, refrigerated 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 Tortillas, ready-to-bake or -fry, flour, refrigerated vs Red Kidney Beans:

• 14 ounces of Tortillas, ready-to-bake or -fry, flour, refrigerated have 1.3 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.3 times more Vitamin K than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.4 times more Vitamin B5, 6.7 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin C than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated and Red Kidney Beans provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin C
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Tortillas, ready-to-bake or -fry, flour, refrigerated vs Red Kidney Beans:

• 14 ounces of Tortillas, ready-to-bake or -fry, flour, refrigerated have 1.8 times more Calcium, 7 times more Selenium and 61.3 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 6.7 times more Copper, 1.8 times more Iron, 6.3 times more Magnesium, 2.1 times more Manganese, 2 times more Phosphorus, 10.9 times more Potassium and 5.3 times more Zinc than Tortillas, ready-to-bake or -fry, flour, refrigerated.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tortillas, ready-to-bake or -fry, flour, refrigerated have 7.5 times more Fat, 19 times more Saturated Fat, 9 times more Omega 6 and 1.8 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.6 times more Omega 3, 4.3 times more Fiber and 2.7 times more Protein than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6