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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Tostada shells, corn	5%	43%	52%

Macro Nutrients

	Boiled California Red Kidney Beans	Tostada shells, corn	Recommended Dietary Allowance
Energy	42.8% 1240kcal	163% 4740kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	241% 234g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	219% 70g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	77.5% 1.24g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	472% 80.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	496% 644g	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	153% 58g	38g per day for Men 19-50 years
Protein	163% 91g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	108% 1.3mg	294% 3.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	72.3% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	38.2% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	185% 740μg	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	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	Tostada shells, corn	Recommended Dietary Allowance
Calcium	66% 660mg	76% 760mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	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	373% 30mg	191% 15.3mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	181% 760mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	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	196% 1370mg	290% 2030mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	438% 6570mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	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

Nutrient Comparison: Boiled California Red Kidney Beans VS Tostada shells, corn per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Tostada shells, corn 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 Tostada shells, corn:

• 1 kg of Tostada shells, corn contains 2.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.9 times more Vitamin B3 and 3.5 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Tostada shells, corn provide similar amounts of Vitamin B5 per one kilogram.

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

• 1 kilogram of Boiled California Red Kidney Beans has 2 times more Copper, 1.9 times more Iron and 1.8 times more Potassium than Tostada shells, corn.
• While 1 kg of Tostada shells, corn contains 1.6 times more Magnesium, 1.5 times more Phosphorus, 1.8 times more Selenium, 164.3 times more Sodium and 1.4 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Tostada shells, corn contain similar levels of Calcium and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 1.6 times more Fiber and 1.5 times more Protein than Tostada shells, corn.
• While 1 kg of Tostada shells, corn contains 3.8 times more Energy, 259.8 times more Fat, 500.8 times more Saturated Fat, 3.9 times more Omega 3, 401.3 times more Omega 6 and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6