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

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Red Kidney Beans	Recommended Dietary Allowance
Energy	102% 2970kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	78% 75.8g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	242% 3.87g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	104% 17.6g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	379% 493g	471% 613g	130g per day for Men 19-50 years
Sugars	36.7% 26.6g	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	143% 80g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, shelf stable	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.6% 2.83mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	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	295% 1180μg	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	57.3% 8.6mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Red Kidney Beans	Recommended Dietary Allowance
Calcium	163% 1630mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	5% 200μg	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	483% 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	304% 2130mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	39% 1330mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	398% 219μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	495% 7420mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	254% 28mg	11mg per day for Men 19-50 years
Water	8.76% 324g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, flour, shelf stable VS 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 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 Red Kidney Beans:

• 1 kilogram of Tortillas, ready-to-bake or -fry, flour, shelf stable has 2 times more Vitamin B3 and 4.1 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.7 times more Vitamin B2, 2.8 times more Vitamin B5, 14.2 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin C and 1.3 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 Red Kidney Beans provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin C
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Raw 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, shelf stable vs Red Kidney Beans:

• 1 kilogram of Tortillas, ready-to-bake or -fry, flour, shelf stable has 2 times more Calcium, 6.8 times more Selenium and 61.8 times more Sodium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 6.1 times more Copper, 2 times more Iron, 6.6 times more Magnesium, 2.2 times more Manganese, 1.9 times more Phosphorus, 10.2 times more Potassium and 4.9 times more Zinc than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tortillas, ready-to-bake or -fry, flour, shelf stable has 7.2 times more Fat, 8 times more Saturated Fat, 7.7 times more Omega 6 and 1.3 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 6.3 times more Fiber and 2.8 times more Protein than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Red Kidney Beans offer comparable quantities of Energy, Omega 3 and Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6