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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%

Macro Nutrients

	Boiled California Red Kidney Beans	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Energy	19.4% 562kcal	63.3% 1837kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	49.7% 48.2g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	37.3% 6.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	234% 305g	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	111% 42g	NA	38g per day for Men 19-50 years
Protein	74% 41.4g	78.2% 44g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	278% 3.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	165% 26.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	14% 0.18mg	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	84% 336μg	154% 617μg	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	NA	49.6% 7.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Calcium	30% 299mg	93% 930mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	50.4% 0.45mg	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	169% 13.5mg	400% 32mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	121% 2.8mg	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	88.8% 621mg	136% 953mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	205% 3071mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	8.2% 304g	1.24% 45.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled California Red Kidney Beans versus 1 lb of Enriched Tortilla Mix White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans vs Enriched Tortilla Mix White Wheat Flour:

• 1 pound of Boiled California Red Kidney Beans has 2.6 times more Vitamin B6 than Enriched Tortilla Mix White Wheat Flour.
• While 1 lb of Enriched Tortilla Mix White Wheat Flour contains 5.7 times more Vitamin B1, 8 times more Vitamin B2, 10.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.8 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Boiled California Red Kidney Beans has 2.9 times more Copper, 2.3 times more Magnesium, 4.2 times more Potassium and 1.3 times more Zinc than Enriched Tortilla Mix White Wheat Flour.
• While 1 lb of Enriched Tortilla Mix White Wheat Flour contains 3.1 times more Calcium, 2.4 times more Iron, 1.9 times more Manganese, 1.5 times more Phosphorus and 169.3 times more Sodium than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Enriched Tortilla Mix White Wheat Flour contains 3.3 times more Energy, 118.1 times more Fat, 292.9 times more Saturated Fat, 3.8 times more Omega 3, 70 times more Omega 6 and 3 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Enriched Tortilla Mix White Wheat Flour offer comparable quantities of Protein per one pound.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6