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

Weight per 300 calories

• Red Kidney Beans: 89g
• Tortillas, ready-to-bake or -fry, corn, without added salt: 135g

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 - Red Kidney Beans or Tortillas, ready-to-bake or -fry, corn, without added salt?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%

Macro Nutrients

	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	0.97% 0.94g	3.5% 3.38g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	2.87% 0.046g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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% 54.6g	48.4% 63g	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	18.5% 7.03g	38g per day for Men 19-50 years
Protein	36% 20g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	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	45% 0.54mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	12.7% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	5.24% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	87.7% 351μg	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	4.45% 4mg	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	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	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Calcium	7.4% 74mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	23% 0.21mg	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	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	51.6% 361mg	60.6% 424mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	6.12% 208mg	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	0.99% 15mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	1.6% 59.6g	3700g per day for Men 19-50 years

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 - Red Kidney Beans or Tortillas, ready-to-bake or -fry, corn, without added salt?

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

• 300 calories of Red Kidney Beans have 3.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2.6 times more Vitamin B5 and 2.3 times more Vitamin B9 than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Red Kidney Beans and Tortillas, ready-to-bake or -fry, corn, without added salt provide similar amounts of Vitamin B3 and Vitamin B6 per 300 calories.
• 300 calories of Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin B5
• Both Raw 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 Red Kidney Beans vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• 300 calories of Red Kidney Beans have 3 times more Copper, 3.1 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 5.8 times more Potassium and 2 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 3.2 times more Calcium than Raw Red Kidney Beans.
• Both 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 Red Kidney Beans have 6.9 times more Omega 3, 1.9 times more Fiber and 2.6 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 7.2 times more Omega 6 than Raw Red Kidney Beans.
• Both 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 Red Kidney Beans provide inadequate amounts of Omega 6
• 300 calories of Tortillas, ready-to-bake or -fry, corn, without added salt provide inadequate amounts of Omega 3