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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Tostada shells, corn	Recommended Dietary Allowance
Energy	114% 3300kcal	163% 4740kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	241% 234g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	219% 70g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	77.5% 1.24g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	472% 80.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	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	655% 249g	153% 58g	38g per day for Men 19-50 years
Protein	435% 244g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	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	441% 5.3mg	294% 3.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	72.3% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	38.2% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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

	California Red Kidney Beans	Tostada shells, corn	Recommended Dietary Allowance
Calcium	195% 1950mg	76% 760mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	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	1169% 94mg	191% 15.3mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	181% 760mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	290% 2030mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	438% 6570mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.9% 33.2g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of California Red Kidney Beans has 1.5 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 4.1 times more Vitamin B5 than Tostada shells, corn.
• Both California Red Kidney Beans and Tostada shells, corn provide similar amounts of Vitamin B6 per one kilogram.

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

• 1 kilogram of California Red Kidney Beans has 2.6 times more Calcium, 7.4 times more Copper, 6.1 times more Iron, 2.1 times more Magnesium, 2.8 times more Manganese, 2 times more Phosphorus, 6.3 times more Potassium, 1.5 times more Selenium and 2.1 times more Zinc than Tostada shells, corn.
• While 1 kg of Tostada shells, corn contains 59.7 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 4.3 times more Fiber and 4 times more Protein than Tostada shells, corn.
• While 1 kg of Tostada shells, corn contains 1.4 times more Energy, 93.5 times more Fat, 194.8 times more Saturated Fat, 1.5 times more Omega 3 and 148.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Tostada shells, corn offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6