Comparing Nutrients in 1 pound California Red Kidney Beans VS Tortillas, ready-to-bake or -fry, whole wheat

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%

Macro Nutrients

	California Red Kidney Beans	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Energy	51.6% 1497kcal	48.5% 1406kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	45.6% 44.3g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	69% 22g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	9.36% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	25.6% 4.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	160% 208g	130g per day for Men 19-50 years
Sugars	NA	15.3% 11g	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	297% 113g	117% 44.5g	38g per day for Men 19-50 years
Protein	197% 111g	79% 44.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	311% 3.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	138% 22mg	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	109% 1.4mg	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	156% 626μg	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	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17% 20.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Calcium	88.5% 885mg	111% 1107mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	134% 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	530% 42.4mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	92% 386mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	NA	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	224% 1569mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	305% 168μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	187% 2799mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Tortillas, ready-to-bake or -fry, whole wheat per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Tortillas, ready-to-bake or -fry, whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Tortillas, ready-to-bake or -fry, whole wheat:

• 1 pound of California Red Kidney Beans has 1.3 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Tortillas, ready-to-bake or -fry, whole wheat.
• While 1 lb of Tortillas, ready-to-bake or -fry, whole wheat contains 1.6 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.4 times more Vitamin B3 than Raw California Red Kidney Beans.
• 1 pound of Tortillas, ready-to-bake or -fry, whole wheat have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Tortillas, ready-to-bake or -fry, whole wheat 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 Tortillas, ready-to-bake or -fry, whole wheat:

• 1 pound of California Red Kidney Beans has 4.1 times more Copper, 3.6 times more Iron, 1.9 times more Magnesium, 5.7 times more Potassium and 1.3 times more Zinc than Tortillas, ready-to-bake or -fry, whole wheat.
• While 1 lb of Tortillas, ready-to-bake or -fry, whole wheat contains 1.3 times more Calcium, 11.6 times more Selenium and 56.1 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Tortillas, ready-to-bake or -fry, whole wheat contain similar levels of Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 2.5 times more Omega 3, 1.3 times more Carbohydrate, 2.5 times more Fiber and 2.5 times more Protein than Tortillas, ready-to-bake or -fry, whole wheat.
• While 1 lb of Tortillas, ready-to-bake or -fry, whole wheat contains 39 times more Fat, 135.5 times more Saturated Fat and 17.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Tortillas, ready-to-bake or -fry, whole wheat offer comparable quantities of Energy per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6