Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Tostada shells, corn

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Tostada shells, corn	5%	43%	52%

Macro Nutrients

	Boiled Kidney Beans	Tostada shells, corn	Recommended Dietary Allowance
Energy	43.8% 1270kcal	163% 4740kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	241% 234g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	219% 70g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	77.5% 1.24g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	472% 80.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	496% 644g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	168% 64g	153% 58g	38g per day for Men 19-50 years
Protein	155% 86.7g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Tostada shells, corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	294% 3.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	72.3% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	38.2% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	279% 3.63mg	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	325% 1300μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Tostada shells, corn	Recommended Dietary Allowance
Calcium	35% 350mg	76% 760mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	164% 1.48mg	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	278% 22mg	191% 15.3mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	181% 760mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	158% 3.63mg	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	197% 1380mg	290% 2030mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	438% 6570mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	18% 669g	0.9% 33.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Tostada shells, corn:

• Tostada shells, corn contain 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.7 times more Vitamin B3 and 3 times more Vitamin B6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Tostada shells, corn have similar amounts of Vitamin B5 per 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Tostada shells, corn:

• Boiled All Types Kidney Beans have 1.5 times more Copper, 1.5 times more Iron, 1.7 times more Potassium and 20.2 times more Water than Tostada shells, corn.
• While Tostada shells, corn contain 2.2 times more Calcium, 1.8 times more Magnesium, 1.5 times more Phosphorus, 2 times more Selenium and 657 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Tostada shells, corn have similar amounts of Manganese and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.4 times more Omega 3 and 1.4 times more Protein than Tostada shells, corn.
• While Tostada shells, corn contain 3.7 times more Energy, 46.8 times more Fat, 96 times more Saturated Fat, 74.3 times more Omega 6 and 2.8 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Tostada shells, corn have similar amounts of Fiber per 1 kg.
• Both Boiled All Types Kidney Beans as well as Tostada shells, corn have insufficient amounts of Glucose and Sucrose in 1 kg.