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

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	102% 2970kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	78% 75.8g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	242% 3.87g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	104% 17.6g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	379% 493g	172% 224g	130g per day for Men 19-50 years
Sugars	36.7% 26.6g	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	0.41% 0.3g	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	% 0.9g	NA	g per day for Men 19-50 years
Sucrose	% 4.8g	NA	g per day for Men 19-50 years
Fiber	63% 24g	245% 93g	38g per day for Men 19-50 years
Protein	143% 80g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Boiled 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	406% 4.87mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.6% 2.83mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	80% 1.04mg	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	295% 1180μg	185% 740μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	57.3% 8.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	163% 1630mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	321% 2.9mg	0.9mg per day for Men 19-50 years
Fluoride	5% 200μg	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	415% 33.2mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	138% 3.18mg	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	304% 2130mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	39% 1330mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	398% 219μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	495% 7420mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	8.76% 324g	18% 669g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Tortillas, ready-to-bake or -fry, flour, shelf stable has 3.8 times more Vitamin B1, 2 times more Vitamin B2, 7.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.6 times more Vitamin B9 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 3.7 times more Vitamin B6 than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Tortillas, ready-to-bake or -fry, flour, shelf stable has 2.5 times more Calcium, 1.6 times more Manganese, 1.6 times more Phosphorus, 18.3 times more Selenium and 185.5 times more Sodium than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 2.5 times more Copper, 2.3 times more Magnesium, 3.2 times more Potassium and 1.5 times more Zinc than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Boiled California Red Kidney Beans contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tortillas, ready-to-bake or -fry, flour, shelf stable has 2.4 times more Energy, 84.2 times more Fat, 87.5 times more Saturated Fat, 12.1 times more Omega 3, 88.2 times more Omega 6 and 2.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 3.9 times more Fiber than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Boiled California Red Kidney Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6