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

Weight per 300 calories

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

Raw Royal Red Kidney Beans have 1.5 times more energy per unit of mass than Tortillas, ready-to-bake or -fry, corn, without added salt, which is high in comparison 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 - Tortillas, ready-to-bake or -fry, corn, without added salt or Royal Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, corn, without added salt	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.38g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.19% 0.059g	32g per day for Men 19-50 years
Omega 3	2.87% 0.046g	8.66% 0.14g	1.6g per day for Men 19-50 years
Omega 6	8.65% 1.47g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	41% 53g	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	18.5% 7.03g	59.8% 22.7g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, corn, without added salt	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.6% 0.099mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.02mg	12% 1.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.24% 0.26mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	27.8% 0.36mg	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	38.5% 154μg	89.6% 358μg	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	4.56% 4.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Tortillas, ready-to-bake or -fry, corn, without added salt	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	23.6% 236mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	101% 0.91mg	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	23.6% 1.9mg	99% 7.93mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	44% 1mg	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	60.6% 424mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	6.12% 208mg	36% 1227mg	3400mg per day for Men 19-50 years
Selenium	NA	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.99% 15mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	22% 2.43mg	11mg per day for Men 19-50 years
Water	1.6% 59.6g	0.29% 11g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Raw Royal Red Kidney Beans contain 2.3 times more Vitamin B1, 2.2 times more Vitamin B2, 2.7 times more Vitamin B5 and 2.3 times more Vitamin B9 than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Royal Red Kidney Beans 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 Tortillas, ready-to-bake or -fry, corn, without added salt as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

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

• 300 calories of Tortillas, ready-to-bake or -fry, corn, without added salt have 2 times more Calcium than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 4.4 times more Copper, 4.2 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese, 5.9 times more Potassium and 1.9 times more Zinc than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Royal Red Kidney Beans contain similar levels of Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tortillas, ready-to-bake or -fry, corn, without added salt have 16.6 times more Omega 6 than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 3 times more Omega 3, 3.2 times more Fiber and 3 times more Protein than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Royal Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Tortillas, ready-to-bake or -fry, corn, without added salt provide inadequate amounts of Omega 3
• 300 calories of Royal Red Kidney Beans provide inadequate amounts of Omega 6