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

Weight per 500 calories

• Red Kidney Beans: 148g
• 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.

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%

Macro Nutrients

	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	1.62% 1.57g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	70% 91g	65.8% 85.5g	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	13.4% 5.08g	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, 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	75% 0.9mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	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	146% 585μg	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	7.4% 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, flour, without added calcium	Recommended Dietary Allowance
Calcium	12.3% 123mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	45.6% 0.41mg	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	63.5% 5.08mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	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	86% 602mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	5.93% 202mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	49% 735mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	9.93% 1.1mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	1.1% 41.2g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Red Kidney Beans have 1.3 times more Vitamin B5, 7.7 times more Vitamin B6 and 3.1 times more Vitamin B9 than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 500 kcal of 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 Red Kidney Beans.
• Both Red Kidney Beans and Tortillas, ready-to-bake or -fry, flour, without added calcium provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin B6
• Both Raw Red Kidney Beans as well as Tortillas, ready-to-bake or -fry, flour, without added calcium 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, flour, without added calcium:

• 500 calories of Red Kidney Beans have 2.1 times more Calcium, 2.5 times more Copper, 2 times more Iron, 5.1 times more Magnesium, 2.3 times more Manganese, 3.2 times more Phosphorus, 10 times more Potassium and 3.8 times more Zinc than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 500 kcal of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 7.6 times more Selenium and 41.3 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, without added calcium lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 6.4 times more Omega 3, 4.4 times more Fiber and 2.5 times more Protein than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 500 kcal of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 6.9 times more Fat than Raw Red Kidney Beans.
• Both Red Kidney Beans and Tortillas, ready-to-bake or -fry, flour, without added calcium offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Tortillas, ready-to-bake or -fry, flour, without added calcium provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Tortillas, ready-to-bake or -fry, flour, without added calcium provide inadequate amounts of Omega 6 in 500 calories.