Comparing Nutrients in 1 pound Boiled Kidney Beans VS Tortillas, ready-to-bake or -fry, corn

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Tortillas, ready-to-bake or -fry, corn	10%	11%	79%

Macro Nutrients

	Boiled Kidney Beans	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Energy	20% 576kcal	34% 989kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	6.42% 2.05g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	9.64% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	156% 202g	130g per day for Men 19-50 years
Sugars	2% 1.45g	5.5% 4g	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	76.4% 29g	75.2% 28.6g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	35.5% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	76.4% 0.99mg	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	147% 590μg	5.67% 22.7μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Calcium	16% 159mg	36.7% 367mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	77.6% 0.7mg	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	126% 10mg	69.7% 5.58mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	77.8% 327mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	64.3% 1.48mg	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	89.4% 626mg	203% 1424mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	50.3% 27.7μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	54% 5.94mg	11mg per day for Men 19-50 years
Water	8.2% 304g	5.63% 208g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Tortillas, ready-to-bake or -fry, corn:

• Boiled All Types Kidney Beans have 1.7 times more Vitamin B1, 2 times more Vitamin B5, 26 times more Vitamin B9, more Vitamin C and more Vitamin K than Tortillas, ready-to-bake or -fry, corn.
• While Tortillas, ready-to-bake or -fry, corn contain 2.6 times more Vitamin B3, 1.8 times more Vitamin B6 and 9.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Tortillas, ready-to-bake or -fry, corn have similar amounts of Vitamin B2 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Tortillas, ready-to-bake or -fry, corn:

• Boiled All Types Kidney Beans have 1.4 times more Copper, 1.8 times more Iron, 1.3 times more Manganese, 2.2 times more Potassium and 1.5 times more Water than Tortillas, ready-to-bake or -fry, corn.
• While Tortillas, ready-to-bake or -fry, corn contain 2.3 times more Calcium, 1.7 times more Magnesium, 2.3 times more Phosphorus, 5.5 times more Selenium, 45 times more Sodium and 1.3 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 5 times more Omega 3 and 1.5 times more Protein than Tortillas, ready-to-bake or -fry, corn.
• While Tortillas, ready-to-bake or -fry, corn contain 1.7 times more Energy, 5.7 times more Fat, 6.2 times more Saturated Fat, 12.8 times more Omega 6, 2 times more Carbohydrate and 2.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Tortillas, ready-to-bake or -fry, corn have similar amounts of Fiber per 1 lb.
• Both Boiled All Types Kidney Beans as well as Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.