Comparing Nutrients in 500 calories Red Kidney Beans VS Tortillas, ready-to-bake or -fry, flour, refrigerated

Weight per 500 calories

• Red Kidney Beans: 148g
• Tortillas, ready-to-bake or -fry, flour, refrigerated: 163g

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

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Tortillas, ready-to-bake or -fry, flour, refrigerated	11%	24%	65%

Macro Nutrients

	Red Kidney Beans	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	15% 4.78g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	20% 3.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	62% 80.7g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	8.36% 6.06g	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	0.63% 0.46g	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	% 0.62g	g per day for Men 19-50 years
Sucrose	NA	% 0.98g	g per day for Men 19-50 years
Fiber	59.3% 22.6g	15% 5.7g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Tortillas, ready-to-bake or -fry, flour, refrigerated	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	68.5% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	7.4% 0.096mg	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	38.4% 154μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.08% 0.31mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	9.8% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Calcium	12.3% 123mg	24% 239mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	19% 0.17mg	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	74% 5.93mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	8.56% 36mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	38.2% 0.88mg	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	48% 337mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	66.3% 36.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	80% 1203mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	7.87% 0.87mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	1.4% 52.3g	3700g per day for Men 19-50 years

Red Kidney Beans VS Tortillas, Ready-to-bake Or -fry, Flour, Refrigerated Nutrients Per 500 Kcal

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

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

• 500 calories of Red Kidney Beans have 1.3 times more Vitamin B5, 6.1 times more Vitamin B6 and 3.8 times more Vitamin B9 than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 500 kcal of Tortillas, ready-to-bake or -fry, flour, refrigerated contain 1.4 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Tortillas, ready-to-bake or -fry, flour, refrigerated provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin B6
• Both Raw Red Kidney Beans as well as Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Tortillas, ready-to-bake or -fry, flour, refrigerated:

• 500 calories of Red Kidney Beans have 6.1 times more Copper, 1.7 times more Iron, 5.7 times more Magnesium, 1.9 times more Manganese, 1.8 times more Phosphorus, 9.9 times more Potassium and 4.8 times more Zinc than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 500 kcal of Tortillas, ready-to-bake or -fry, flour, refrigerated contain 1.9 times more Calcium, 7.7 times more Selenium and 67.5 times more Sodium than Raw Red Kidney Beans.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Tortillas, ready-to-bake or -fry, flour, refrigerated lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 1.4 times more Omega 3, 3.9 times more Fiber and 2.5 times more Protein than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 500 kcal of Tortillas, ready-to-bake or -fry, flour, refrigerated contain 8.3 times more Fat, 20.9 times more Saturated Fat and 10 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Tortillas, ready-to-bake or -fry, flour, refrigerated offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6