Comparing Nutrients in 300 calories Tortillas, ready-to-bake or -fry, flour, shelf stable VS Red Kidney Beans

Weight per 300 calories

• Tortillas, ready-to-bake or -fry, flour, shelf stable: 101g
• Red Kidney Beans: 89g

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

Discover which food has more nutrients per 300 calories - Tortillas, ready-to-bake or -fry, flour, shelf stable or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.66g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	3.87% 1.24g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	42% 54.6g	130g per day for Men 19-50 years
Sugars	3.7% 2.7g	2.58% 1.87g	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	0.042% 0.03g	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	% 0.091g	NA	g per day for Men 19-50 years
Sucrose	% 0.48g	NA	g per day for Men 19-50 years
Fiber	6.38% 2.42g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	14.4% 8.1g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, shelf stable	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	41% 0.49mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.63% 0.13mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.23mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.18% 0.028mg	27% 0.35mg	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	29.8% 119μg	87.7% 351μg	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	4.45% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.8% 0.87mg	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.24μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Red Kidney Beans	Recommended Dietary Allowance
Calcium	16.5% 165mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	0.049% 1.96μg	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	42% 3.35mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	5.05% 21.2mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	43% 0.99mg	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	30.7% 215mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	3.95% 134mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	40.2% 22μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	50% 749mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	0.89% 32.8g	0.28% 10.5g	3700g per day for Men 19-50 years

Tortillas, Ready-to-bake Or -fry, Flour, Shelf Stable VS Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tortillas, ready-to-bake or -fry, flour, shelf stable or Red Kidney Beans?

Lets compare vitamin content per 300 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable vs Red Kidney Beans:

• 300 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable have 2.3 times more Vitamin B3 than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 1.5 times more Vitamin B2, 2.4 times more Vitamin B5, 12.5 times more Vitamin B6 and 2.9 times more Vitamin B9 than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Red Kidney Beans provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Tortillas, ready-to-bake or -fry, flour, shelf stable vs Red Kidney Beans:

• 300 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable have 2.2 times more Calcium, 7.8 times more Selenium and 70.2 times more Sodium than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 5.4 times more Copper, 1.8 times more Iron, 5.8 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus, 9 times more Potassium and 4.3 times more Zinc than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• 300 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable lack sufficient amounts of Magnesium, Potassium and Zinc
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable have 8.1 times more Fat, 1.2 times more Omega 3 and 8.8 times more Omega 6 than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 5.6 times more Fiber and 2.5 times more Protein than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6