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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%

Macro Nutrients

	Red Kidney Beans	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Energy	52.7% 1529kcal	63.3% 1837kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	49.7% 48.2g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	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	214% 278g	234% 305g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	181% 69g	NA	38g per day for Men 19-50 years
Protein	182% 102g	78.2% 44g	56g per day for Men 19-50 years

Vitamins

	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	230% 2.76mg	278% 3.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	165% 26.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	447% 1787μg	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	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	6.35% 0.95mg	49.6% 7.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Calcium	37.6% 376mg	93% 930mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	50.4% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	400% 32mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	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	263% 1842mg	136% 953mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	205% 3071mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1.24% 45.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of 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 Red Kidney Beans vs Enriched Tortilla Mix White Wheat Flour:

• 1 pound of Red Kidney Beans has 2 times more Vitamin B5, 9.9 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C and 5.1 times more Vitamin K than Enriched Tortilla Mix White Wheat Flour.
• While 1 lb of Enriched Tortilla Mix White Wheat Flour contains 2.3 times more Vitamin B2, 2.8 times more Vitamin B3 and 7.8 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Enriched Tortilla Mix White Wheat Flour provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin E
• 1 pound of Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Red Kidney Beans has 7 times more Copper, 6.6 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus, 13.6 times more Potassium and 4.4 times more Zinc than Enriched Tortilla Mix White Wheat Flour.
• While 1 lb of Enriched Tortilla Mix White Wheat Flour contains 2.5 times more Calcium and 56.4 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Enriched Tortilla Mix White Wheat Flour contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 2.9 times more Omega 3 and 2.3 times more Protein than Enriched Tortilla Mix White Wheat Flour.
• While 1 lb of Enriched Tortilla Mix White Wheat Flour contains 10 times more Fat, 26.6 times more Saturated Fat and 6.1 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Enriched Tortilla Mix White Wheat Flour offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6