Comparing Nutrients in 1 kilogram Tostada shells, corn VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tostada shells, corn	5%	43%	52%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Tostada shells, corn	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	163% 4740kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	241% 234g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	219% 70g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	77.5% 1.24g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	472% 80.3g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	496% 644g	449% 583g	130g per day for Men 19-50 years
Sugars	NA	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	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	153% 58g	655% 249g	38g per day for Men 19-50 years
Protein	110% 61.5g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Tostada shells, corn	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	294% 3.53mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.3% 0.94mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.2% 1.9mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	279% 3.63mg	305% 3.96mg	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	NA	983% 3930μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	50% 45mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tostada shells, corn	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	76% 760mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	164% 1.48mg	1111% 10mg	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	191% 15.3mg	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	181% 760mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	158% 3.63mg	482% 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	290% 2030mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	438% 6570mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	0.9% 33.2g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Tostada shells, corn VS Royal Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Tostada shells, corn versus 1 kg of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tostada shells, corn vs Royal Red Kidney Beans:

• 1 kg of Raw Royal Red Kidney Beans contains 2.6 times more Vitamin B2, 1.4 times more Vitamin B3 and 4.1 times more Vitamin B5 than Tostada shells, corn.
• Both Tostada shells, corn and Royal Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.

Comparing minerals per 1 kilogram for Tostada shells, corn vs Royal Red Kidney Beans:

• 1 kilogram of Tostada shells, corn has 50.5 times more Sodium than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.7 times more Calcium, 6.8 times more Copper, 5.7 times more Iron, 1.8 times more Magnesium, 3.1 times more Manganese, 2 times more Phosphorus, 5.7 times more Potassium, 1.5 times more Selenium and 2.2 times more Zinc than Tostada shells, corn.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tostada shells, corn has 1.4 times more Energy, 52 times more Fat, 107.9 times more Saturated Fat and 82.7 times more Omega 6 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 4.3 times more Fiber and 4.1 times more Protein than Tostada shells, corn.
• Both Tostada shells, corn and Royal Red Kidney Beans offer comparable quantities of Omega 3 and Carbohydrate per one kilogram.
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6