Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Tortillas, ready-to-bake or -fry, flour, without added calcium

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%

Macro Nutrients

	California Red Kidney Beans	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Energy	114% 3300kcal	112% 3250kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	54.5% 17.5g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	33.8% 0.54g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	59.4% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	428% 556g	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	655% 249g	87% 33g	38g per day for Men 19-50 years
Protein	435% 244g	155% 87g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	443% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	225% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	223% 35.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	116% 5.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	38.5% 0.5mg	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	985% 3940μg	308% 1230μg	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	50% 45mg	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

	California Red Kidney Beans	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Calcium	195% 1950mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	297% 2.67mg	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	1169% 94mg	413% 33mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	201% 4.62mg	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	579% 4050mg	177% 1240mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	425% 234μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	319% 4780mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	3.18% 118g	7.24% 268g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• Raw California Red Kidney Beans have 1.3 times more Vitamin B5, 7.9 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 1.3 times more Vitamin B2 and 1.7 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Tortillas, ready-to-bake or -fry, flour, without added calcium have similar amounts of Vitamin B1 per 1 kg.
• Both Raw California Red Kidney Beans as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• Raw California Red Kidney Beans have 5 times more Calcium, 4.1 times more Copper, 2.8 times more Iron, 6.2 times more Magnesium, 2.2 times more Manganese, 3.3 times more Phosphorus, 11.4 times more Potassium and 3.6 times more Zinc than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 7.3 times more Selenium and 43.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 1.6 times more Omega 3, 7.5 times more Fiber and 2.8 times more Protein than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 28.4 times more Fat, 48.5 times more Saturated Fat and 18.7 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Tortillas, ready-to-bake or -fry, flour, without added calcium have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Raw California Red Kidney Beans as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.