Comparing Nutrients in 14 ounces Tortillas, ready-to-bake or -fry, whole wheat VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, whole wheat	California Red Kidney Beans	Recommended Dietary Allowance
Energy	42.4% 1230kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	40% 38.7g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	60.5% 19.4g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	22.4% 3.8g	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	140% 182g	183% 237g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	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	102% 39g	260% 99g	38g per day for Men 19-50 years
Protein	69% 38.7g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, whole wheat	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	272% 3.27mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.2% 1.15mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.3mg	51% 8.18mg	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	95% 1.24mg	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	137% 548μg	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	24% 3.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, whole wheat	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	97% 968mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	485% 4.37mg	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	130% 10.4mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	80.3% 337mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	NA	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	196% 1373mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	267% 147μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	163% 2449mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	69.3% 7.62mg	92% 10mg	11mg per day for Men 19-50 years
Water	3.23% 120g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, whole wheat VS California Red Kidney Beans per 14 oz

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

• 14 ounces of Tortillas, ready-to-bake or -fry, whole wheat have 1.6 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.4 times more Vitamin B3 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 1.3 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Tortillas, ready-to-bake or -fry, whole wheat.
• 14 ounces of Tortillas, ready-to-bake or -fry, whole wheat have insufficient amounts of Vitamin C
• Both Tortillas, ready-to-bake or -fry, whole wheat 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, whole wheat vs California Red Kidney Beans:

• 14 ounces of Tortillas, ready-to-bake or -fry, whole wheat have 1.3 times more Calcium, 11.6 times more Selenium and 56.1 times more Sodium than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 4.1 times more Copper, 3.6 times more Iron, 1.9 times more Magnesium, 5.7 times more Potassium and 1.3 times more Zinc than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and California Red Kidney Beans contain similar levels of Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tortillas, ready-to-bake or -fry, whole wheat have 39 times more Fat, 135.5 times more Saturated Fat and 17.8 times more Omega 6 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 2.5 times more Omega 3, 1.3 times more Carbohydrate, 2.5 times more Fiber and 2.5 times more Protein than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and California Red Kidney Beans offer comparable quantities of Energy per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6