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

Weight per 500 calories

• Tortillas, ready-to-bake or -fry, corn: 229g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 1.5 times more energy per unit of mass than Tortillas, ready-to-bake or -fry, corn, which is high in comparison to other foods. Tortillas, ready-to-bake or -fry, corn having above average energy density.

Which food has more nutrients per 500 calories - Tortillas, ready-to-bake or -fry, corn or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, corn	10%	11%	79%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, corn	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.74% 6.54g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	3.25% 1.04g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	4.87% 0.078g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.8% 102g	69.7% 91g	130g per day for Men 19-50 years
Sugars	2.8% 2g	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	38% 14.4g	99% 37.7g	38g per day for Men 19-50 years
Protein	23.3% 13g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, corn	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.44mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.6% 0.5mg	46.3% 0.6mg	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	2.87% 11.5μg	149% 597μg	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	0% 0mg	7.58% 6.8mg	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	4.3% 0.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, corn	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	18.6% 186mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	185% 1.67mg	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	35.3% 2.82mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	39.3% 165mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	66% 1.5mg	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	103% 720mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	12.5% 427mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	25.4% 14μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	6.9% 103mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	2.84% 105g	0.48% 18g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 3.7 times more Vitamin B1, 2.2 times more Vitamin B2, 4.7 times more Vitamin B5, 52.1 times more Vitamin B9 and more Vitamin C than Tortillas, ready-to-bake or -fry, corn.
• Both Tortillas, ready-to-bake or -fry, corn and Raw California Red Kidney Beans have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Tortillas, ready-to-bake or -fry, corn as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Tortillas, ready-to-bake or -fry, corn have 2.9 times more Selenium and 6.2 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Calcium, 4.7 times more Copper, 5 times more Iron, 1.5 times more Magnesium, 2 times more Manganese, 5.3 times more Potassium and 1.3 times more Zinc than Tortillas, ready-to-bake or -fry, corn.
• Both Tortillas, ready-to-bake or -fry, corn and Raw California Red Kidney Beans have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Tortillas, ready-to-bake or -fry, corn have 17.3 times more Fat and 38.8 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Omega 3, 2.6 times more Fiber and 2.8 times more Protein than Tortillas, ready-to-bake or -fry, corn.
• Both Tortillas, ready-to-bake or -fry, corn and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Tortillas, ready-to-bake or -fry, corn as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.