Comparing Nutrients in 1 kilogram Tortillas, ready-to-bake or -fry, flour, without added calcium VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, without added calcium	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	112% 3250kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	54.5% 17.5g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	33.8% 0.54g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	59.4% 10g	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	428% 556g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	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	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	87% 33g	195% 74g	38g per day for Men 19-50 years
Protein	155% 87g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, without added calcium	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	443% 5.3mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	225% 2.93mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	223% 35.7mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.82mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	308% 1230μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, without added calcium	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	39% 390mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	297% 2.67mg	269% 2.42mg	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	413% 33mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	201% 4.62mg	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	177% 1240mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	425% 234μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	319% 4780mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	7.24% 268g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, flour, without added calcium 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, without added calcium 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, without added calcium vs Boiled Red Kidney Beans:

• 1 kilogram of Tortillas, ready-to-bake or -fry, flour, without added calcium has 3.3 times more Vitamin B1, 5.1 times more Vitamin B2, 6.2 times more Vitamin B3 and 2.6 times more Vitamin B5 than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.4 times more Vitamin B6 than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium and Boiled Red Kidney Beans provide similar amounts of Vitamin B9 per one kilogram.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Tortillas, ready-to-bake or -fry, flour, without added calcium vs Boiled Red Kidney Beans:

• 1 kilogram of Tortillas, ready-to-bake or -fry, flour, without added calcium has 1.4 times more Calcium, 19.5 times more Selenium and 239 times more Sodium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.7 times more Magnesium, 3.1 times more Potassium and 1.5 times more Zinc than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium and Boiled Red Kidney Beans contain similar levels of Copper, Iron, Manganese and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tortillas, ready-to-bake or -fry, flour, without added calcium has 2.6 times more Energy, 14.2 times more Fat, 24.2 times more Saturated Fat, 9.4 times more Omega 6 and 2.4 times more Carbohydrate than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 3.1 times more Omega 3 and 2.2 times more Fiber than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• Both Tortillas, ready-to-bake or -fry, flour, without added calcium 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