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

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked	5%	41%	54%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Taco shells, baked	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	74.5% 2159kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	101% 32.2g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	80.5% 1.3g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	138% 23.5g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	79.6% 103g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	2% 1.45g	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	0.63% 0.45g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 4.54g	NA	g per day for Men 19-50 years
Fiber	80% 30.4g	76.4% 29g	38g per day for Men 19-50 years
Protein	52% 29g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.6% 0.98mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	42% 0.54mg	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	78.2% 313μg	147% 590μg	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	0% 0mg	6.05% 5.44mg	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	21% 3.13mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taco shells, baked	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	45.4% 454mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	109% 0.98mg	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	93% 7.44mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	89.6% 376mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	85% 1.95mg	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	151% 1057mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	31% 1048mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	39.6% 21.8μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	98% 1470mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.78% 29g	8.2% 304g	3700g per day for Men 19-50 years

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

• Taco shells, baked have 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 3.2 times more Vitamin B3, 1.7 times more Vitamin B6 and 23 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Vitamin B9 and more Vitamin C than Taco shells, baked.
• Both Taco shells, baked and Boiled All Types Kidney Beans have similar amounts of Vitamin K per 1 lb.
• Both Taco shells, baked as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Taco shells, baked have 2.9 times more Calcium, 2 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 4.4 times more Selenium, 324 times more Sodium and 1.6 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Copper, 1.4 times more Iron, 1.8 times more Potassium and 10.5 times more Water than Taco shells, baked.

Comparison of macro-nutrients per 1 pound:

• Taco shells, baked have 3.7 times more Energy, 43.6 times more Fat, 97.3 times more Saturated Fat, 1.7 times more Omega 3, 48 times more Omega 6, 2.8 times more Carbohydrate and 4.7 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Protein than Taco shells, baked.
• Both Taco shells, baked and Boiled All Types Kidney Beans have similar amounts of Fiber per 1 lb.
• Both Taco shells, baked as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.