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

Weight per 300 calories

• Red Kidney Beans: 89g
• Tortillas, ready-to-bake or -fry, flour, without added calcium: 92g

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 Tortillas, ready-to-bake or -fry, flour, without added calcium?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%

Macro Nutrients

	Red Kidney Beans	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	6.76% 6.55g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	5.03% 1.6g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	5.48% 0.93g	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	39.5% 51.3g	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	8% 3.05g	38g per day for Men 19-50 years
Protein	36% 20g	14.3% 8.03g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Tortillas, ready-to-bake or -fry, flour, without added calcium	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	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	3.55% 0.046mg	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	28.4% 114μg	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, flour, without added calcium	Recommended Dietary Allowance
Calcium	7.4% 74mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	27.4% 0.25mg	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	38% 3.05mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	18.5% 0.43mg	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	16.4% 114mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	39.3% 21.6μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	5.96% 0.66mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.67% 24.7g	3700g per day for Men 19-50 years

Red Kidney Beans VS Tortillas, Ready-to-bake Or -fry, Flour, Without Added Calcium Nutrients Per 300 Kcal

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

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

• 300 calories of Red Kidney Beans have 1.3 times more Vitamin B5, 7.7 times more Vitamin B6 and 3.1 times more Vitamin B9 than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 300 kcal of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 1.4 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Tortillas, ready-to-bake or -fry, flour, without added calcium provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin B6
• Both Raw Red Kidney Beans as well as Tortillas, ready-to-bake or -fry, flour, without added calcium 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, flour, without added calcium:

• 300 calories of Red Kidney Beans have 2.1 times more Calcium, 2.5 times more Copper, 2 times more Iron, 5.1 times more Magnesium, 2.3 times more Manganese, 3.2 times more Phosphorus, 10 times more Potassium and 3.8 times more Zinc than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 300 kcal of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 7.6 times more Selenium and 41.3 times more Sodium than Raw Red Kidney Beans.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Tortillas, ready-to-bake or -fry, flour, without added calcium lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 6.4 times more Omega 3, 4.4 times more Fiber and 2.5 times more Protein than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 300 kcal of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 6.9 times more Fat than Raw Red Kidney Beans.
• Both Red Kidney Beans and Tortillas, ready-to-bake or -fry, flour, without added calcium offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Tortillas, ready-to-bake or -fry, flour, without added calcium provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Tortillas, ready-to-bake or -fry, flour, without added calcium provide inadequate amounts of Omega 6 in 300 calories.