Comparing Nutrients in 1 pound Canned Kidney Beans VS Tortillas, ready-to-bake or -fry, flour, without added calcium

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%

Macro Nutrients

	Canned Kidney Beans	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Energy	13% 381kcal	51% 1474kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	33.2% 32.2g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	27% 4.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	194% 252g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	39.4% 15g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	70.5% 39.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	101% 16.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	52.8% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	17.4% 0.23mg	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	41% 163μg	139% 558μg	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	6.05% 5.44mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Calcium	15.4% 154mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	135% 1.2mg	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	66.3% 5.3mg	187% 15mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	91% 2.1mg	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	58.3% 408mg	80.4% 562mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	193% 106μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	145% 2168mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	9.57% 354g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• Canned All Types Kidney Beans have 1.5 times more Vitamin B6 and more Vitamin C than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 4.6 times more Vitamin B1, 5.7 times more Vitamin B2, 8.7 times more Vitamin B3, 4.2 times more Vitamin B5 and 3.4 times more Vitamin B9 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin B12 in 1 lb.

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

• Canned All Types Kidney Beans have 1.8 times more Potassium and 2.9 times more Water than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 2 times more Copper, 2.8 times more Iron, 2.8 times more Manganese, 1.4 times more Phosphorus, 26 times more Selenium, 1.6 times more Sodium and 1.5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Tortillas, ready-to-bake or -fry, flour, without added calcium have similar amounts of Calcium and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have 1.5 times more Omega 3 and 1.3 times more Fiber than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 3.9 times more Energy, 11.8 times more Fat, 12.4 times more Saturated Fat, 9.5 times more Omega 6, 3.8 times more Carbohydrate and 1.7 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.