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

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, shelf stable	California Red Kidney Beans	Recommended Dietary Allowance
Energy	40.6% 1179kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	15% 4.86g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	96% 1.54g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	41% 7g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 196g	183% 237g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	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	0.16% 0.12g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 1.9g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	260% 99g	38g per day for Men 19-50 years
Protein	56.8% 31.8g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, shelf stable	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	161% 1.93mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	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	117% 468μg	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	22.8% 3.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, shelf stable	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	64.7% 647mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	485% 4.37mg	0.9mg per day for Men 19-50 years
Fluoride	2% 79.4μg	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	165% 13mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	173% 3.97mg	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	121% 845mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	158% 87μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	196% 2945mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	92% 10mg	11mg per day for Men 19-50 years
Water	3.48% 129g	1.26% 46.6g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable have 2 times more Vitamin B3 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 1.8 times more Vitamin B2, 2.8 times more Vitamin B5, 14.2 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and California Red Kidney Beans provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin C
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable have 6.8 times more Selenium and 67.5 times more Sodium than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 9.6 times more Copper, 2.8 times more Iron, 7.6 times more Magnesium, 1.9 times more Manganese, 1.9 times more Phosphorus, 11.2 times more Potassium and 4.5 times more Zinc than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and California Red Kidney Beans contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable have 30.3 times more Fat, 34 times more Saturated Fat, 4.6 times more Omega 3 and 32.7 times more Omega 6 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 10.4 times more Fiber and 3 times more Protein than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6