Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Taco shells, baked, without added salt

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Taco shells, baked, without added salt	6%	42%	52%

Macro Nutrients

	Boiled California Red Kidney Beans	Taco shells, baked, without added salt	Recommended Dietary Allowance
Energy	42.8% 1240kcal	161% 4680kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	101% 32.5g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	334% 5.34g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	467% 79.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	480% 624g	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	245% 93g	197% 75g	38g per day for Men 19-50 years
Protein	163% 91g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Taco shells, baked, without added salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	190% 2.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	84.4% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	228% 2.96mg	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	185% 740μg	263% 1050μg	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	13.3% 12mg	0% 0mg	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	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

	Boiled California Red Kidney Beans	Taco shells, baked, without added salt	Recommended Dietary Allowance
Calcium	66% 660mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	133% 1.2mg	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	373% 30mg	313% 25mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	250% 1050mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	189% 4.35mg	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% 1370mg	354% 2480mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	127% 14mg	11mg per day for Men 19-50 years
Water	18% 669g	1.62% 60g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Taco shells, baked, without added salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Taco shells, baked, without added salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Taco shells, baked, without added salt:

• 1 kg of Taco shells, baked, without added salt contains 1.8 times more Vitamin B1, 2.5 times more Vitamin B3, 2.1 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Taco shells, baked, without added salt provide similar amounts of Vitamin B2 per one kilogram.
• Both Boiled California Red Kidney Beans as well as Taco shells, baked, without added salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Taco shells, baked, without added salt:

• 1 kilogram of Boiled California Red Kidney Beans has 2.4 times more Copper and 2.3 times more Potassium than Taco shells, baked, without added salt.
• While 1 kg of Taco shells, baked, without added salt contains 2.4 times more Calcium, 2.2 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus and 1.6 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Taco shells, baked, without added salt contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 1.2 times more Fiber and 1.3 times more Protein than Taco shells, baked, without added salt.
• While 1 kg of Taco shells, baked, without added salt contains 3.8 times more Energy, 251.1 times more Fat, 231.8 times more Saturated Fat, 16.7 times more Omega 3, 397.1 times more Omega 6 and 2.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6