Comparing Nutrients in 1 kilogram Tortillas, ready-to-bake or -fry, corn, without added salt VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, corn, without added salt	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	76.6% 2220kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.34g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	358% 466g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	137% 52g	195% 74g	38g per day for Men 19-50 years
Protein	102% 57g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, corn, without added salt	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.94mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	92% 1.2mg	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	285% 1140μg	325% 1300μg	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	0% 0mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, corn, without added salt	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	175% 1750mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	269% 2.42mg	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	175% 14mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	175% 4mg	207% 4.77mg	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	449% 3140mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	85.5% 9.4mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	12% 441g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, corn, without added salt VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Tortillas, ready-to-bake or -fry, corn, without added salt versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tortillas, ready-to-bake or -fry, corn, without added salt vs Boiled Red Kidney Beans:

• 1 kilogram of Tortillas, ready-to-bake or -fry, corn, without added salt has 1.3 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.8 times more Vitamin B6 than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.4 times more Vitamin B1 than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Boiled Red Kidney Beans provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Tortillas, ready-to-bake or -fry, corn, without added salt vs Boiled Red Kidney Beans:

• 1 kilogram of Tortillas, ready-to-bake or -fry, corn, without added salt has 6.3 times more Calcium, 1.4 times more Magnesium and 2.2 times more Phosphorus than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.6 times more Copper, 2.1 times more Iron and 2.6 times more Potassium than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Boiled Red Kidney Beans contain similar levels of Manganese and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tortillas, ready-to-bake or -fry, corn, without added salt has 1.7 times more Energy, 5 times more Fat, 10.2 times more Omega 6 and 2 times more Carbohydrate than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 4.9 times more Omega 3, 1.4 times more Fiber and 1.5 times more Protein than Tortillas, ready-to-bake or -fry, corn, without added salt.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6