Comparing Nutrients in 300 calories Red Kidney Beans VS Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch

Weight per 300 calories

• Red Kidney Beans: 89g
• Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch: 105g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch	12%	19%	69%

Macro Nutrients

	Red Kidney Beans	Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	6.47% 6.27g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.27% 0.73g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	5.36% 0.91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	40% 52g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	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	35.6% 13.5g	NA	38g per day for Men 19-50 years
Protein	36% 20g	16.2% 9.1g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	NA	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	87.7% 351μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.45% 4mg	NA	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	1.25% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch	Recommended Dietary Allowance
Calcium	7.4% 74mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	NA	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	NA	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	51.6% 361mg	NA	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	NA	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	NA	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	62.6% 939mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	NA	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.95% 35g	3700g per day for Men 19-50 years

Red Kidney Beans VS Mission Foods, Mission Flour Tortillas, Soft Taco, 8 Inch Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch:

• Both Raw Red Kidney Beans and Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for Red Kidney Beans vs Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch:

• 300 calories of Red Kidney Beans have 2.9 times more Iron than Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch.
• While 300 kcal of Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch contain 2.7 times more Calcium and 87.9 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 7.1 times more Omega 3 and 2.2 times more Protein than Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch.
• While 300 kcal of Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch contain 6.6 times more Fat than Raw Red Kidney Beans.
• Both Red Kidney Beans and Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch provide inadequate amounts of Omega 6 in 300 calories.