Comparing Nutrients in 500 calories Red Kidney Beans VS Tortillas, ready-to-bake or -fry, corn, without added salt

Weight per 500 calories

• Red Kidney Beans: 148g
• Tortillas, ready-to-bake or -fry, corn, without added salt: 225g

Red Kidney Beans have 1.5 times more energy per 100g than Tortillas, ready-to-bake or -fry, corn, without added salt. It has high energy density when compared 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 500 calories - Red Kidney Beans or Tortillas, ready-to-bake or -fry, corn, without added salt?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%

Macro Nutrients

	Red Kidney Beans	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	5.8% 5.63g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	80.7% 105g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	59.3% 22.6g	31% 11.7g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	8.74% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	38% 0.49mg	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	146% 585μg	64% 257μg	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	7.4% 6.68mg	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	2.08% 0.31mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Calcium	12.3% 123mg	39.4% 394mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	38.5% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	124% 9.93mg	39.4% 3.15mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	39.4% 0.91mg	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	86% 602mg	101% 707mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	10.2% 347mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.65% 24.8mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	19.2% 2.1mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	2.7% 99g	3700g per day for Men 19-50 years

Red Kidney Beans VS Tortillas, Ready-to-bake Or -fry, Corn, Without Added Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Tortillas, ready-to-bake or -fry, corn, without added salt?

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

• 500 calories of Red Kidney Beans have 3.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2.6 times more Vitamin B5 and 2.3 times more Vitamin B9 than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Red Kidney Beans and Tortillas, ready-to-bake or -fry, corn, without added salt provide similar amounts of Vitamin B3 and Vitamin B6 per 500 calories.
• 500 calories of Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin B5
• Both Raw Red Kidney Beans as well as Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

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

• 500 calories of Red Kidney Beans have 3 times more Copper, 3.1 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 5.8 times more Potassium and 2 times more Zinc than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 500 kcal of Tortillas, ready-to-bake or -fry, corn, without added salt contain 3.2 times more Calcium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Tortillas, ready-to-bake or -fry, corn, without added salt contain similar levels of Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 6.9 times more Omega 3, 1.9 times more Fiber and 2.6 times more Protein than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 500 kcal of Tortillas, ready-to-bake or -fry, corn, without added salt contain 7.2 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Tortillas, ready-to-bake or -fry, corn, without added salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6
• 500 calories of Tortillas, ready-to-bake or -fry, corn, without added salt provide inadequate amounts of Omega 3