Comparing Nutrients in 300 calories California Red Kidney Beans VS Tortillas, ready-to-bake or -fry, corn, without added salt

Weight per 300 calories

• California Red Kidney Beans: 91g
• Tortillas, ready-to-bake or -fry, corn, without added salt: 135g

California Red Kidney Beans have 1.5 times more energy per 100g than Tortillas, ready-to-bake or -fry, corn, without added salt. It has high energy density when compared to other foods. Tortillas, ready-to-bake or -fry, corn, without added salt having above average energy density.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Tortillas, ready-to-bake or -fry, corn, without added salt?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%

Macro Nutrients

	California Red Kidney Beans	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	3.5% 3.38g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	2.87% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	8.65% 1.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	48.4% 63g	130g per day for Men 19-50 years
Sugars	NA	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	59.6% 22.6g	18.5% 7.03g	38g per day for Men 19-50 years
Protein	39.6% 22g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	12.7% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	5.24% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	22.8% 0.3mg	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	89.5% 358μg	38.5% 154μg	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	4.55% 4.1mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Calcium	17.7% 177mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	23% 0.21mg	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	106% 8.5mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	23.6% 0.54mg	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	52.6% 368mg	60.6% 424mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	6.12% 208mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.99% 15mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	1.6% 59.6g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Tortillas, Ready-to-bake Or -fry, Corn, Without Added Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Tortillas, ready-to-bake or -fry, corn, without added salt?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• 300 calories of California Red Kidney Beans have 3.2 times more Vitamin B1, 2 times more Vitamin B2, 2.7 times more Vitamin B5, 1.2 times more Vitamin B6 and 2.3 times more Vitamin B9 than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both California Red Kidney Beans and Tortillas, ready-to-bake or -fry, corn, without added salt provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin B5
• Both Raw California Red Kidney Beans as well as Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• 300 calories of California Red Kidney Beans have 4.8 times more Copper, 4.5 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 6.5 times more Potassium and 1.8 times more Zinc than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 300 kcal of Tortillas, ready-to-bake or -fry, corn, without added salt contain 1.3 times more Calcium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Tortillas, ready-to-bake or -fry, corn, without added salt contain similar levels of Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 3.2 times more Fiber and 2.9 times more Protein than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 300 kcal of Tortillas, ready-to-bake or -fry, corn, without added salt contain 29.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Tortillas, ready-to-bake or -fry, corn, without added salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Raw California Red Kidney Beans as well as Tortillas, ready-to-bake or -fry, corn, without added salt provide inadequate amounts of Omega 3 in 300 calories.