Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Enriched Tortilla Mix White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%

Macro Nutrients

	Boiled Red Kidney Beans	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Energy	43.8% 1270kcal	140% 4050kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	110% 106g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	128% 41g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	82.3% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	516% 671g	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	195% 74g	NA	38g per day for Men 19-50 years
Protein	155% 86.7g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Enriched Tortilla Mix White Wheat Flour	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	613% 7.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	379% 4.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	364% 58.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	78.8% 3.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	30.8% 0.4mg	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	340% 1360μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	109% 16.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Calcium	28% 280mg	205% 2050mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	111% 1mg	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	368% 29.4mg	881% 70.5mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	267% 6.14mg	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	203% 1420mg	300% 2100mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	451% 6770mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	18% 669g	2.72% 101g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Enriched Tortilla Mix White Wheat Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Red Kidney Beans versus 1 kg of Enriched Tortilla Mix White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Red Kidney Beans vs Enriched Tortilla Mix White Wheat Flour:

• 1 kilogram of Boiled Red Kidney Beans has 3 times more Vitamin B6 and 7.6 times more Vitamin K than Enriched Tortilla Mix White Wheat Flour.
• While 1 kg of Enriched Tortilla Mix White Wheat Flour contains 4.6 times more Vitamin B1, 8.5 times more Vitamin B2, 10.1 times more Vitamin B3, 1.8 times more Vitamin B5 and 54.7 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Enriched Tortilla Mix White Wheat Flour provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 1 kilogram of Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Red Kidney Beans vs Enriched Tortilla Mix White Wheat Flour:

• 1 kilogram of Boiled Red Kidney Beans has 2.4 times more Copper, 2.1 times more Magnesium, 4 times more Potassium and 1.7 times more Zinc than Enriched Tortilla Mix White Wheat Flour.
• While 1 kg of Enriched Tortilla Mix White Wheat Flour contains 7.3 times more Calcium, 2.4 times more Iron, 1.3 times more Manganese, 1.5 times more Phosphorus and 338.5 times more Sodium than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 1.4 times more Omega 3 than Enriched Tortilla Mix White Wheat Flour.
• While 1 kg of Enriched Tortilla Mix White Wheat Flour contains 3.2 times more Energy, 21.3 times more Fat, 56.9 times more Saturated Fat, 13.1 times more Omega 6 and 2.9 times more Carbohydrate than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Enriched Tortilla Mix White Wheat Flour offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6