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

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	102% 2970kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	78% 75.8g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	242% 3.87g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	104% 17.6g	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	379% 493g	175% 228g	130g per day for Men 19-50 years
Sugars	36.7% 26.6g	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	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	195% 74g	38g per day for Men 19-50 years
Protein	143% 80g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, shelf stable	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	406% 4.87mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.6% 2.83mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	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	295% 1180μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	57.3% 8.6mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	163% 1630mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	269% 2.42mg	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	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	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	304% 2130mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	39% 1330mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	398% 219μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	495% 7420mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	97% 10.7mg	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 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 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 Red Kidney Beans:

• 1 kilogram of Tortillas, ready-to-bake or -fry, flour, shelf stable has 3 times more Vitamin B1, 2.1 times more Vitamin B2, 7.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 28.7 times more Vitamin E than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 4.3 times more Vitamin B6 and 2 times more Vitamin K than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Boiled Red Kidney Beans provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Boiled 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 Red Kidney Beans:

• 1 kilogram of Tortillas, ready-to-bake or -fry, flour, shelf stable has 5.8 times more Calcium, 1.5 times more Phosphorus, 18.3 times more Selenium and 371 times more Sodium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.1 times more Copper, 2.1 times more Magnesium, 3 times more Potassium and 1.9 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 Red Kidney Beans contain similar levels of Iron and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tortillas, ready-to-bake or -fry, flour, shelf stable has 2.3 times more Energy, 15.2 times more Fat, 17 times more Saturated Fat, 2.3 times more Omega 3, 16.5 times more Omega 6, 2.2 times more Carbohydrate and 8.3 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 3.1 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 Red Kidney Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6