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

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, corn, without added salt	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	76.6% 2220kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.34g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	358% 466g	449% 583g	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	137% 52g	655% 249g	38g per day for Men 19-50 years
Protein	102% 57g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, corn, without added salt	Royal 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	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.94mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	305% 3.96mg	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	983% 3930μg	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	50% 45mg	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	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

	Tortillas, ready-to-bake or -fry, corn, without added salt	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	175% 1750mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	1111% 10mg	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	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	175% 4mg	482% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	85.5% 9.4mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	12% 441g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, corn, without added salt VS Royal 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 Royal 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 Royal Red Kidney Beans:

• 1 kg of Raw Royal Red Kidney Beans contains 3.5 times more Vitamin B1, 3.3 times more Vitamin B2, 1.4 times more Vitamin B3, 4 times more Vitamin B5, 1.8 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin C than Tortillas, ready-to-bake or -fry, corn, without added salt.
• 1 kilogram of Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin C
• Both Tortillas, ready-to-bake or -fry, corn, without added salt as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Tortillas, ready-to-bake or -fry, corn, without added salt has 1.3 times more Calcium than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 6.5 times more Copper, 6.2 times more Iron, 2.1 times more Magnesium, 2.8 times more Manganese, 1.3 times more Phosphorus, 8.7 times more Potassium and 2.8 times more Zinc than Tortillas, ready-to-bake or -fry, corn, without added salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tortillas, ready-to-bake or -fry, corn, without added salt has 5.6 times more Fat and 11.2 times more Omega 6 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.5 times more Energy, 4.5 times more Omega 3, 1.3 times more Carbohydrate, 4.8 times more Fiber and 4.4 times more Protein than Tortillas, ready-to-bake or -fry, corn, without added salt.
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6