Comparing Nutrients in 500 calories California Red Kidney Beans VS Tortillas, ready-to-bake or -fry, whole wheat

Weight per 500 calories

• California Red Kidney Beans: 152g
• Tortillas, ready-to-bake or -fry, whole wheat: 161g

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

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Tortillas, ready-to-bake or -fry, whole wheat?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%

Macro Nutrients

	California Red Kidney Beans	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	16.2% 15.7g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	24.6% 7.87g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	3.33% 0.053g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	9.1% 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	57% 74g	130g per day for Men 19-50 years
Sugars	NA	5.43% 3.94g	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	41.6% 16g	38g per day for Men 19-50 years
Protein	66% 37g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Tortillas, ready-to-bake or -fry, whole wheat	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	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	49% 7.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	38.7% 0.5mg	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	55.6% 223μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.05% 7.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Calcium	29.5% 295mg	39.4% 394mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	47.7% 0.43mg	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	53% 4.24mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	NA	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	79.7% 558mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	109% 59.7μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	66.3% 995mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.48% 18g	1.3% 48.6g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Tortillas, Ready-to-bake Or -fry, Whole Wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Tortillas, ready-to-bake or -fry, whole wheat?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Tortillas, ready-to-bake or -fry, whole wheat:

• 500 calories of California Red Kidney Beans have 2.7 times more Vitamin B9 than Tortillas, ready-to-bake or -fry, whole wheat.
• While 500 kcal of Tortillas, ready-to-bake or -fry, whole wheat contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.5 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Tortillas, ready-to-bake or -fry, whole wheat provide similar amounts of Vitamin B6 per 500 calories.
• Both Raw California Red Kidney Beans as well as Tortillas, ready-to-bake or -fry, whole wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Tortillas, ready-to-bake or -fry, whole wheat:

• 500 calories of California Red Kidney Beans have 3.9 times more Copper, 3.3 times more Iron, 1.8 times more Magnesium, 5.3 times more Potassium and 1.2 times more Zinc than Tortillas, ready-to-bake or -fry, whole wheat.
• While 500 kcal of Tortillas, ready-to-bake or -fry, whole wheat contain 1.3 times more Calcium, 12.3 times more Selenium and 59.7 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Tortillas, ready-to-bake or -fry, whole wheat contain similar levels of Phosphorus per 500 calories.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 1.2 times more Carbohydrate, 2.4 times more Fiber and 2.3 times more Protein than Tortillas, ready-to-bake or -fry, whole wheat.
• While 500 kcal of Tortillas, ready-to-bake or -fry, whole wheat contain 41.6 times more Fat and 144.2 times more Saturated Fat than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Tortillas, ready-to-bake or -fry, whole wheat offer comparable quantities of Energy per 500 calories.
• Both Raw California Red Kidney Beans as well as Tortillas, ready-to-bake or -fry, whole wheat provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.