Comparing Nutrients in 1 kilogram Tortillas, ready-to-bake or -fry, flour, refrigerated VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, refrigerated	11%	24%	65%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, refrigerated	California Red Kidney Beans	Recommended Dietary Allowance
Energy	106% 3060kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	82.4% 80g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	91% 29.2g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	141% 2.26g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	380% 494g	460% 598g	130g per day for Men 19-50 years
Sugars	51% 37g	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	3.86% 2.8g	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	% 3.8g	NA	g per day for Men 19-50 years
Sucrose	% 6g	NA	g per day for Men 19-50 years
Fiber	92% 35g	655% 249g	38g per day for Men 19-50 years
Protein	146% 82g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, refrigerated	California 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	419% 5.03mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	276% 44mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.62mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	305% 3.97mg	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	235% 940μg	985% 3940μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, refrigerated	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	146% 1460mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	1222% 11mg	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	454% 36.3mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	234% 5.38mg	435% 10mg	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	294% 2060mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	36.8% 1250mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	405% 223μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	491% 7360mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	8.64% 320g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, flour, refrigerated VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Tortillas, ready-to-bake or -fry, flour, refrigerated versus 1 kg of California 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, flour, refrigerated vs California Red Kidney Beans:

• 1 kilogram of Tortillas, ready-to-bake or -fry, flour, refrigerated has 1.3 times more Vitamin B2 and 2.1 times more Vitamin B3 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 1.4 times more Vitamin B5, 6.7 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin C than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated and California Red Kidney Beans provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin C
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tortillas, ready-to-bake or -fry, flour, refrigerated vs California Red Kidney Beans:

• 1 kilogram of Tortillas, ready-to-bake or -fry, flour, refrigerated has 7 times more Selenium and 66.9 times more Sodium than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 1.3 times more Calcium, 10.6 times more Copper, 2.6 times more Iron, 7.3 times more Magnesium, 1.9 times more Manganese, 2 times more Phosphorus, 11.9 times more Potassium and 4.8 times more Zinc than Tortillas, ready-to-bake or -fry, flour, refrigerated.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tortillas, ready-to-bake or -fry, flour, refrigerated has 32 times more Fat, 81.2 times more Saturated Fat, 2.7 times more Omega 3 and 38.2 times more Omega 6 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 7.1 times more Fiber and 3 times more Protein than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6