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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Taco shells, baked	California Red 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	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 1 lb of Raw California Red Kidney Beans contains 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 Taco shells, baked and California Red Kidney Beans provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Taco shells, baked have insufficient amounts of Vitamin C
• Both Taco shells, baked as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Taco shells, baked has 1.5 times more Selenium and 29.5 times more Sodium than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 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.

Comparison of macro-nutrients per 1 pound:

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