Comparing Nutrients in 500 calories California Red Kidney Beans VS Tortillas, ready-to-bake or -fry, flour, without added calcium

Weight per 500 calories

• California Red Kidney Beans: 152g
• Tortillas, ready-to-bake or -fry, flour, without added calcium: 154g

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

Which food has more nutrients per 500 calories - California Red Kidney Beans or Tortillas, ready-to-bake or -fry, flour, without added calcium?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%

Macro Nutrients

	California Red Kidney Beans	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	9.13% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	65.8% 85.5g	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	99% 37.7g	13.4% 5.08g	38g per day for Men 19-50 years
Protein	66% 37g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	California 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	66.8% 0.8mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	5.9% 0.077mg	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	149% 597μg	47.3% 189μg	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	7.58% 6.8mg	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	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

	California Red Kidney Beans	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Calcium	29.5% 295mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	45.6% 0.41mg	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	177% 14mg	63.5% 5.08mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	31% 0.71mg	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	87.7% 614mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	5.93% 202mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	49% 735mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	9.93% 1.1mg	11mg per day for Men 19-50 years
Water	0.48% 18g	1.1% 41.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• Raw California Red Kidney Beans have 1.3 times more Vitamin B5, 7.8 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 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 California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Tortillas, ready-to-bake or -fry, flour, without added calcium have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw California Red Kidney Beans as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for California Red Kidney Beans vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• Raw California Red Kidney Beans have 4.9 times more Calcium, 4.1 times more Copper, 2.8 times more Iron, 6.1 times more Magnesium, 2.1 times more Manganese, 3.2 times more Phosphorus, 11.2 times more Potassium and 3.5 times more Zinc than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 7.4 times more Selenium and 44.1 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Raw California Red Kidney Beans have 1.5 times more Omega 3, 7.4 times more Fiber and 2.8 times more Protein than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While Tortillas, ready-to-bake or -fry, flour, without added calcium contain 28.8 times more Fat, 49.2 times more Saturated Fat and 19 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Tortillas, ready-to-bake or -fry, flour, without added calcium have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw California Red Kidney Beans as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.