Comparing Nutrients in 1 pound California Red Kidney Beans VS Taco shells, baked

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Taco shells, baked	5%	41%	54%

Macro Nutrients

	California Red Kidney Beans	Taco shells, baked	Recommended Dietary Allowance
Energy	51.6% 1497kcal	74.5% 2159kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	101% 32.2g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	80.5% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	138% 23.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	222% 288g	130g per day for Men 19-50 years
Sugars	NA	9.4% 6.8g	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	0.63% 0.45g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 4.54g	g per day for Men 19-50 years
Fiber	297% 113g	80% 30.4g	38g per day for Men 19-50 years
Protein	197% 111g	52% 29g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Taco shells, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	81.6% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	71% 0.92mg	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	447% 1787μg	78.2% 313μg	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	22.7% 20.4mg	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	21% 3.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.5% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Taco shells, baked	Recommended Dietary Allowance
Calcium	88.5% 885mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	57% 0.51mg	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	530% 42.4mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	89.6% 376mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	110% 2.54mg	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	262% 1837mg	151% 1057mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	31% 1048mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	39.6% 21.8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	98% 1470mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.78% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Taco shells, baked per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Taco shells, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Taco shells, baked:

• 1 pound of California Red Kidney Beans has 2.4 times more Vitamin B1, 2.7 times more Vitamin B2, 2 times more Vitamin B6, 5.7 times more Vitamin B9 and more Vitamin C than Taco shells, baked.
• Both California Red Kidney Beans and Taco shells, baked provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Taco shells, baked have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Taco shells, baked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Taco shells, baked:

• 1 pound of California Red Kidney Beans has 2 times more Calcium, 9.7 times more Copper, 5.7 times more Iron, 1.9 times more Magnesium, 1.8 times more Manganese, 1.7 times more Phosphorus, 6.5 times more Potassium and 1.6 times more Zinc than Taco shells, baked.
• While 1 lb of Taco shells, baked contains 1.5 times more Selenium and 29.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 3.7 times more Fiber and 3.8 times more Protein than Taco shells, baked.
• While 1 lb of Taco shells, baked contains 1.4 times more Energy, 87.2 times more Fat, 197.4 times more Saturated Fat, 3.4 times more Omega 3 and 96 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Taco shells, baked offer comparable quantities of Carbohydrate per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6