Comparing Nutrients in 1 kilogram Enriched Tortilla Mix White Wheat Flour VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Enriched Tortilla Mix White Wheat Flour	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	140% 4050kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	110% 106g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	82.3% 14g	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	516% 671g	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	NA	195% 74g	38g per day for Men 19-50 years
Protein	173% 97g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Enriched Tortilla Mix White Wheat Flour	Boiled 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	613% 7.35mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	379% 4.93mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	364% 58.2mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.8% 3.94mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	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	340% 1360μg	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	109% 16.4mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Tortilla Mix White Wheat Flour	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	205% 2050mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	881% 70.5mg	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	267% 6.14mg	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	300% 2100mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	451% 6770mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	2.72% 101g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Tortilla Mix White Wheat Flour VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Enriched Tortilla Mix White Wheat Flour 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 Enriched Tortilla Mix White Wheat Flour vs Boiled Red Kidney Beans:

• 1 kilogram of Enriched Tortilla Mix White Wheat Flour has 4.6 times more Vitamin B1, 8.5 times more Vitamin B2, 10.1 times more Vitamin B3, 1.8 times more Vitamin B5 and 54.7 times more Vitamin E than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 3 times more Vitamin B6 and 7.6 times more Vitamin K than Enriched Tortilla Mix White Wheat Flour.
• Both Enriched Tortilla Mix White Wheat Flour and Boiled Red Kidney Beans provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin K
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Enriched Tortilla Mix White Wheat Flour as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Enriched Tortilla Mix White Wheat Flour vs Boiled Red Kidney Beans:

• 1 kilogram of Enriched Tortilla Mix White Wheat Flour has 7.3 times more Calcium, 2.4 times more Iron, 1.3 times more Manganese, 1.5 times more Phosphorus and 338.5 times more Sodium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.4 times more Copper, 2.1 times more Magnesium, 4 times more Potassium and 1.7 times more Zinc than Enriched Tortilla Mix White Wheat Flour.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enriched Tortilla Mix White Wheat Flour has 3.2 times more Energy, 21.3 times more Fat, 56.9 times more Saturated Fat, 13.1 times more Omega 6 and 2.9 times more Carbohydrate than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.4 times more Omega 3 than Enriched Tortilla Mix White Wheat Flour.
• Both Enriched Tortilla Mix White Wheat Flour 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