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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%

Macro Nutrients

	Boiled Red Kidney Beans	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Energy	20% 576kcal	51% 1474kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	33.2% 32.2g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	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	79.6% 103g	194% 252g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	88.3% 33.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	70.5% 39.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Tortillas, ready-to-bake or -fry, flour, without added calcium	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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	101% 16.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	52.8% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	147% 590μg	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	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Calcium	12.7% 127mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	167% 13.3mg	187% 15mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	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	92% 644mg	80.4% 562mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	193% 106μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	145% 2168mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	8.2% 304g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Tortillas, ready-to-bake or -fry, flour, without added calcium per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Red Kidney Beans versus 1 lb of Tortillas, ready-to-bake or -fry, flour, without added calcium to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled Red Kidney Beans has 2.4 times more Vitamin B6 than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 1 lb of Tortillas, ready-to-bake or -fry, flour, without added calcium contains 3.3 times more Vitamin B1, 5.1 times more Vitamin B2, 6.2 times more Vitamin B3 and 2.6 times more Vitamin B5 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Tortillas, ready-to-bake or -fry, flour, without added calcium provide similar amounts of Vitamin B9 per one pound.
• Both Boiled Red Kidney Beans as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

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

• 1 pound of Boiled Red Kidney Beans has 1.7 times more Magnesium, 3.1 times more Potassium and 1.5 times more Zinc than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 1 lb of Tortillas, ready-to-bake or -fry, flour, without added calcium contains 1.4 times more Calcium, 19.5 times more Selenium and 239 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Tortillas, ready-to-bake or -fry, flour, without added calcium contain similar levels of Copper, Iron, Manganese and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 3.1 times more Omega 3 and 2.2 times more Fiber than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 1 lb of Tortillas, ready-to-bake or -fry, flour, without added calcium contains 2.6 times more Energy, 14.2 times more Fat, 24.2 times more Saturated Fat, 9.4 times more Omega 6 and 2.4 times more Carbohydrate than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Tortillas, ready-to-bake or -fry, flour, without added calcium offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6